FREQUENCY
This refers to the number of times you work a muscle per
week; 2 - 3 times per week is optimal. Muscles need rest
between workouts, so leave at least 24 - 48 hours between
training the same muscle.
RESISTANCE
This refers to the weight used to perform the exercise,
which may be in pounds (not in the US). The weight will
affect the number of repetitions and the number of sets
you're able to do. Beginners should use weights that allow
them to do 12 - 15 repetitions and 1 - 2 sets of each
activity. Use trial and error to find the appropriate
resistance level: decrease the weight if you can only lift
it a few times; increase the weight if you can easily lift
it sixteen times or more. You just told them they have to do
this to progress. When you're increasing the amount of
resistance you use, do not increase it by more than 5
percent per week.
REPETITIONS
Also called "reps," this term refers to one complete action
of an exercise. The heavier the weight, the fewer the number
of repetitions you need to perform. Beginners should start
with 1 - 2 sets of 12 - 15 repetitions. The last repetition
should be somewhat difficult to finish — again, change the
weight you use if the number of reps is too easy or hard.
TRAINING SETS
These are a pre-determined number of repetitions of a
specific activity (What does this mean to a novice? What is
the pre-determined number then). Sets are the number of
times a repetition (12-15 reps) is repeated with a short
rest in between. Beginners start with 1 - 2 sets of each
exercise and increase the number of sets as they become
stronger.
REST AND RECOVERY
This refers to the time between sets and between training
sessions. As you increase resistance, you'll need longer
periods of rest so that your muscles can recover. Between
sets, rest for at least 30 seconds and training sessions,
leave 24-48 hours to rest a muscle group. For example, if
you work your back and chest, wait 24-48 hours before
working them again.
TRAINING METHOD
As you become stronger, you may progress to more advanced
variations of activities for each muscle group. Performing
such exercises stresses the muscle(s) in slightly different
ways. For even more variety, try some of the following
suggestions:
-
Work a different combination of muscle groups each day —
i.e., back and biceps one day; chest, shoulders, and triceps
one day; and legs and abdominals one day.
-
Do a total body workout 2 or 3 times a week.
"2 to Maintain; 3 to Gain"
-
Change the order in which you perform exercises (although
larger muscles should be trained first).
-
Increase (or decrease) the number of activities for each
muscle group.
-
Vary the type of exercises you do — i.e., progress to more
advanced activities; use free weights; and/or vary the
machines you use.
Keep in mind that if you increase resistance, you’ll need to
decrease repetitions and increase recovery time between
exercises. If you add more sets, you'll need to decrease the
number of repetitions.
Website created
by Sherry Perkins
www.mywebwelder.com
Best viewed on Internet Explorer
1024 x 768 full screen
All rights reserved
