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If you've been working out with weights or resistance training for a while, feel confident and competent, and are thrilled with your newfound energy, power and fitness, it's time to step it up a notch. Now that you've become one of the millions of Americans who weight train as part of a regular exercise routine, you need to think about what you actually hope to gain from weight training.

Determine Your Goals

Check off which of these goals apply to you:

___  I wish to build muscle endurance to help me perform better in another sport, such as swimming, tennis, running or basketball.

___  I want to become stronger and see how much weight I can actually lift.

___  I want to reshape my body by building highly defined muscles, new curves and a sculpted look.

How you train depends on which fitness goal you select.

Safety first

Don't let your new confidence trick you into a false sense of security. As you challenge yourself in new ways in your workout, you need to be more careful than ever not to hurt yourself with your own enthusiasm. Here are some notes of caution:

• Talk to your doctor and a fitness professional (if possible) before you change your routine.
• Warm up with a brief aerobic activity before you begin your workout to warm your muscles up and help prevent injury.
• Start and progress slowly.
• Wear loose-fitting clothing, not street clothes. You may wish to consider purchasing some weight lifting gloves to help prevent any slippage and reduce your risk of developing calluses.
• Train with a partner if possible.

A word of advice on "spotting"

A spotter is someone who is right in there motivating you when you are training and is prepared to step in to help prevent an injury. It's important to make sure a spotter knows what to do if you suddenly fail during the middle of an exercise. If you are a woman and have a male spotter, make sure he's not afraid to touch you. The National Strength and Conditioning Association (NSCA) recommends that you use a spotter when:

• A weight is heavy.
• You are lifting overhead.
• You are lifting over the body.
• You are inexperienced with a weight or exercise.
• Or when you risk losing your balance (such as squatting).

Here's what the NSCA says a spotter should do:

• Pay attention. Be alert and in position to respond quickly to dangerous situations.
• Communicate effectively with the lifter; know how many reps are to be completed.
• Be aware of potentially dangerous situations associated with the exercise being performed.
• Know when and how much lifting assistance is required to complete the exercise.

Using resistance machines

Before you begin, take a few precautions:

• Check the pin, and make sure it is wedged in the weight stack properly.
• Adjust bench height, lever arm and weight for body size and ability before you attempt to lift the weight.

Exercise  sequence

Now that you are lifting weights with specific goals in mind, you will get the best results if you approach your training systematically. NSCS's general rules of thumb are:

• Exercise large muscle groups first, such as your chest, back hips/thighs and shoulders. Then move on to smaller muscles such as triceps, biceps and calves. A standard workout generally will advise, for example, that you perform all of your chest exercises and then move on to the tricep exercises or that you work your upper legs before your lower legs.

• Alternate push exercises with pull exercises. Exercises that extend a joint (require the lifter to "push") are alternated with an exercise that flexes the same joint (requires the lifter to "pull"). For example, a leg extension (push) is usually followed with a leg curl (pull).

• Perform multi-joint movements, such as the bench that works your shoulder and elbow joints before single joint movements such as curls.

Getting started

Now that you've determined your own fitness goals and know how to take precautions against injury, the following guidelines will help you understand better how to train. You will continue to work all of your major muscle groups you have become familiar with during regular weight training. However, now you will tailor your workout to achieve your stated goals. According to the NSCA, any of the following three basic approaches will help strengthen bones and maintain muscle tissue, decrease fatigue brought on by normal daily activities, decrease cholesterol levels, promote a healthy body weight and body composition, improve balance, coordination and body awareness, and contribute to positive body image, self-esteem and self-confidence.

Basic  Goal

Muscular Endurance: The ability of a muscle or muscle group to perform repeated contractions against light (submaximal) load for an extended period of time.

Training Method: Use lighter weights; complete two to three sets of 12 to 15 repetitions; take a shortened rest period of 30 to 60 seconds between sets; train to moderate fatigue; train two to three times a week or more, resting one to two days between workouts.

Other Training Goals: A well-accepted training method for beginners; promotes muscle tone; aids in injury prevention/rehabilitation; promotes good posture; promotes healthy body composition.

Basic Goal

Building Muscle Size/Mass: Body sculpting or body building.

Use moderate to heavy weight; complete three to six sets of eight to 12 repetitions; rest 60 to 90 seconds between sets; train four to six times a week, resting one to two days between before training the same body part.

Increase muscle mass; increase general strength; promote sport performance; promote healthy body composition.

Basic Goal

Muscular Strength: The maximal force a muscle or muscle group can generate in one maximal effort.

Use heavy weights; complete three to five sets or more of one to six repetitions or more; rest more than two minutes between sets; train four to six times a week, resting one to two days between before training the same body part.

May aid in injury prevention; promotes good posture; improves sport performance; promotes healthy body composition; increases general strength.

Complete all of the exercises for one body segment before moving on to the next body segment. Choose what area of the body you wish to develop most, and start there when you are fresh and strong, saving the remaining workout for when your strength starts to dwindle.

 

For  More  Information:  Please  consult  your  physician  on  your  next  visit.