Starting Out
I recommend a full body routine for beginners, or anyone looking for a change in their fitness program, in order to condition your body.
This program works great for anyone who wants to ease back into weights after taking some time off. I have outlined a program (below) that you can cater to your individual needs. Follow this program for 8 - 12 weeks.
Toning: Do 1-2 sets of 15 reps per exercise.
Toning Your Upper Body: Add an additional upper body exercise and stay at 1 exercise for your legs. As you progress, be aware of your body and fine-tune your program based on what you see in front of your eyes.
Building and sustaining muscle: Add another 1-2 exercises per body part and decrease the reps to 8 - 10.
Cardiovascular work: This will speed up your metabolism and burn more calories to help shed body fat. Perform cardiovascular work at least 3 days a week.
I recommend alternating your weight training days with your cardio days. For instance, do 30 minutes of any cardio activity following your weight training session. On your alternate days, do 30 minutes of any cardio activity and perform some abdominal and calf exercises. This is a great way to mix it up and keep it fun!
Do a minimum of 3 days a week of training or up to 5 days as your fitness level progresses. It is important to take days off for muscle growth, recovery and to prevent burn out.
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