March 28, 2024

Beginners Guide to Weight Training by Tera Busker

Recently decide to start strength or weight-lifting program, but don’t know where to start? Do you walk in to the gym and you’re not sure what machines do what? Everyone has been in this position at least once before; we were all once new at the gym, and you didn’t know where to go or what to lift or how to use the machines. Well, have no fear – your beginners guide to lifting is here! (As always, consult your physician before beginning every exercise program. The following exercises are for those without injury.) A basic understand of neutral posture and stabilization mechanics should be mastered before beginning a weight training program. If you’re unsure, ask a Fitness Professional for guidance.

First off – you have to get your body warmed up before you start working your muscles. Doing a short, low to moderate intensity warm up on any cardio machine for 5-10 will increase the blood flow and warm up the muscles preparing them for the workout.Now that you are warmed up and ready to go, it’s time to do work.

Leg Press - Sit on the machine, feet shoulder width apart and heels flat on the platform. Release the safety handle(s) and lower the knees towards the chest, keeping your low back and hips flat on the pad. Once your legs are at a 90 degree angle, return to the starting position. Repeat for 12-15 reps, 2-3 sets.

Assisted Pull up Machine - This machine will allow you to do a perfect pullup by helping you pull up your own body weight. Grasp the handles slightly wider that shoulder width, pull yourself up to the bar and slowly lower yourself down until your arms are straight. Repeat for 12-15 reps, 2-3 sets.

Chest Press Machine - This machine is a great way to help beginners perfect the chest press/bench press movement. Set the machine so the handles are right at chest level. Push the weight out, keeping your back on the pad, and as you bring the handles back towards your body, stop before your hands are in line with the chest. Repeat for 12-15 reps, 2-3 sets.

Dumbbell Curl and Press - This exercise is great for the biceps and shoulders. Hold a pair of dumbbells at arm’s length and sit on a bench. Without moving your upper arms, curl the dumbbells up to your shoulders. Rotate your palms so they face away from your body, and press the weights above your head. Return to the starting position and repeat. Repeat for 12-15 reps, 2-3 sets.

Tricep Pressdown - This exercise strengthen the back of your arms and posture muscles. Attach a straight bar to the high pulley of a cable station. Bend your arms and grab the bar with each hand, your palms facing the floor. Keep your elbows locked to your sides and bend your elbows so your arms are in a 90 degree angle. This is your starting point. Keep abs tight and without moving your upper arms or leaning forward or back, push the bar down until the arms are fully extended. Slowly return to the starting position. Repeat for 12-15 reps, 2-3 sets.

Plank – The best exercise for the core! To get into the plank position, start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the ground, being careful not to arch your back or raise your hips up. Hold for 15-60 seconds, 2-3 sets.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

Girls, You Need to Lift Weights! By Maggie Ayre

5 Reasons Every Teen Girl Should be Familiar with a Heavy Pair of Dumbbells

I’m afraid stories that lifting weights will make you bulk up simply aren’t true. Our bodies simply don’t contain enough testosterone for that to happen. So let’s lift weights for these 5 awesome reasons instead.

 

Lifting weights burns fat. If you’re looking to slim down then you must lift weights. Lifting weights raises the body’s metabolism forcing it to burn more fat.

Lifting weights develops strong bones. We need strong bones to support strong muscles. Lifting weights increases bone density. Strong bones are less likely to fracture or break plus you’re reducing the risk of osteoporosis as you age.

Strength training increases energy levels. As your metabolism increases so will your energy levels. You may find that you’re eating more too but if you’re not gaining fat and what you’re eating is good for you who’s complaining?

Strength training decreases stress levels. Lifting weights leads to an amazing series of events.
Firstly, exercising increases your dopamine levels making you happier. Secondly, your confidence soars as you realise how strong you are and the exercises you can do. Subsequently, your confidence in all areas of life shoots up and with this your stress levels decrease markedly.

Lifting weights increases your strength. OK, so I know stating lifting weights makes you stronger is pretty much common sense but it still needs to be said. What makes it cooler is that at the same time as your strength increases your co-ordination and spatial awareness get much better.

So, girls what are you waiting for?

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls. Email maggieayre@mail.com for more information. As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon.

Strength Training: How do I start?

Many put off joining a gym because they don’t know where to begin in regards to a strength training program. There are three questions to ask yourself when choosing your exercise program:
 

What is my goal? This determines your priority exercises. There are many types and modes of strength training exercise.

Is there an event/specific task for which I need to prepare? If you are focused on achieving a particular outcome by a specific date, it is in your best interest to seek professional assistance. Upon a fitness evaluation a Professional Fitness Trainer will be able to recommend the appropriate course

What time commitment am I willing to make?  Any time is better than no time.

Upon answering the questions above you will be set to take action. There are three keys to building strength:

Stimulating the muscle, done through intensity and variety. To stay in your anaerobic pathway muscle fatigue must be reached within a 30-90 second time period/per set. This ensures you’ve recruited the muscle fibers and overloaded them sufficiently. For variety, change a component of your program every four to six weeks. This will create a new neurological pathway so your body will have a stimulus to adapt to and continue to become stronger.

Proper weight lifting mechanics. Firstly, every movement should begin with neutral posture: Line your ears up over your shoulders, and line your shoulders up over your hips. Secondly, draw your belly button in tight. Now you are ready to begin the movement.

Controlling the movement. Control the weight throughout your range of motion to reduce risk of injury.

Every strength exercise you perform in the gym should serve a specific purpose. If you’re not sure which to choose, consult a Fitness Professional to assist you.