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Wednesday, May 2, 2018

Training Workout For Beginners

Beginner Weight/Strength Training Workout

Beginner Workout
1
Running, Treadmill
1 set, 5-10 minutes
2
Leg Press
1 set
3
Lying Leg Curls
1 set
4
Wide-Grip Lat Pulldown
1 set
5
Butterfly
1 set
6
Triceps Pushdown - Rope Attachment
1 set
7
Machine Bicep Curl
1 set
8
Machine Shoulder (Military) Press
1 set
9
Ab Crunch Machine
1 set
10
Air Bike
1 set


Guidelines For This Workout
This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it.
You may note that the majority of exercises are machine based; this is intentional as an unconditioned beginner, has less integrity in the joints, less stability in the core which supports the entire body during training; and this makes one more apt to be injured when attempting to lift free weight (dumbbells, barbells) when just starting out.
Using machines provides support for these weaker areas and allows the intended muscle to be isolated and strengthened before progressing to free weight.
  • Perform this workout at least two times per week, significant strength and fitness gains are obtained with only two workouts per week.
  • Take one day off from weight training between each workout.
  • For health gains, at least one set of 8-12 repetitions should be performed to fatigue; this means a weight heavy enough to tire the muscle significantly in 8-12 reps.
  • For fitness gains, two sets of 8-12 repetitions should be performed to fatigue; again with a weight heavy enough that the muscle is tired and unable to continue without a 30-90 second rest period.
  • It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner.
  • Rest at least 30 seconds and no more than 90 seconds between sets of each exercise; and 1 to 2 minutes between each exercise.
Training Tips
A few tips to make your new training program work for you more effectively:
  • Stay hydrated! Be sure to drink at least the minimum USDA recommended 8-10 glasses of water each and every day; dehydration can make you weak, and sick and less effective in the weight room. Drink a lot of water during your workout as well.
  • Eat a small, balanced meal with equal portions of lean protein (lean chicken, turkey, beef or fish) and complex carbohydrate (oats, rice) 30-60 minutes prior to each workout; and again within 60 minutes after you train with weights. A huge meal is not necessary, just enough protein and carbohydrate to refuel and encourage healing in the body.
  • If also performing cardio work for weight loss, do so after you train with weights, not before; or at separate times of the day all together.

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