| Beginners
Routine for men and women. |
Reps
When you weight train your routine is comprised of reps
(repetitions). You complete one rep when you begin from
the starting position of the move and return to the starting
position again. Reps can be done at a personal speed but
it is better to be controlled and slower to avoid injury. |
Sets
A series of reps makes up a set. A resistance (weight)
exercise is usually done with repeated sets and then the
trainer moves onto the next exercise. There are two types
of sets Warm Up sets and then Work Out sets. When starting
warm up sets you should use lighter weights than normal.
These are preparation for the work out set. |
| Click on the move and
it will give you details on the specific move.
|
When training remember to
start with at least three minutes of cardiovascular exercise.
When the muscles have warmed do the stretches below or
you could incorporate them into your routine. Following
this do all the exercises and do them in order as you
are working the larger muscle groups first. Train about
2- 3 times per week and start on low weights. |
| How much weight? |
If
you cannot perform at least 8 reps of any exercise then
the weights you are using are too heavy, so bring down
the amount of weight you are using. If you can do more
than 15 reps (20 for the legs) then the weights you have
chosen are too light, so work up slowly to an appropriate
weight. |