Full body workouts are vigorous and efficient. A full body workout includes aerobic exercise for cardiovascular health. Stretching before and after the workout is important for flexibility. Resistance training that targets all the major muscle groups and a good abdominal workout. Multi-joint movements work more than one group of muscles and are a good time saver. For resistance training, perform each exercise for three sets of 15 repetitions with 60-second rests between sets.
Cardiovascular Exercise
Aerobic exercise before resistance training provides a good warm up. The American Heart Association recommends 30 minutes of aerobic exercise daily for cardiovascular health. In addition, cardiovascular exercise improves endurance.
The treadmill is efficient and burns more calories than other cardio equipment, according to a study at California State University Northridge sponsored by the American Council on Exercise.
Stretching
Stretching for 10 minutes before and after exercise is important for flexibility and helps prevent injury, according to the American College of Sports Medicine. Hold each stretch for 10 to 30 seconds. Repeat each stretch four times and stretch all the major muscle groups.
Leg Press
A multi-joint movement for the legs is the leg press. This works the hamstrings, quadriceps and gluteal muscles. Sit with the back against the padding and the feet on the platform. Release the lever and hold onto the side grips. Flex the hips and knees lowering the platform until the hips are flexed and then return to the starting position. Do not lock the knees when the legs are fully extended, as this puts pressure on the knee joints.
Machine Shoulder Press
The shoulder press is another multi-joint exercise. This exercise works the triceps, trapezius and anterior deltoid.
Keeping the body straight, align the seat properly for the correct height. Grab the handles and push the weight up. Exhale on the push movement for extra force. Drop the weight back down to a resting position. Repeat for the desired number of repetitions.
Chest Press
The chest press works the chest, shoulders and triceps. The chest press can be done using barbells, dumbbells or on a machine. The advantage to using the machine is it ensures proper form and you do not need a spotter for heavy weights.
Grab the handle grips. Place the feet on the foot bar and push to lift the weights out far enough so the arms are not hyper extended. Take the feet off the bar and push the weight out making sure to keep a little bend in the arms at full extension. Remember not to lock the elbow joints as this puts stress on the joints. Return and repeat.
Lat Pull Downs
Lat pull downs work the latissimus dorsi of the back. Sit on the seat and place the knees under the pads. Grab the bar at the bend. The arms should be wider than the shoulders. Keeping the back erect, pull the bar down just below the chin and hold. Return to the starting position and repeat.
Crunches
Crunches are the most efficient abdominal exercise, according to the American College of Sports Medicine. Lie face up on the floor with the knees bent and the feet flat on the floor. Raise the upper chest slowly off the ground, keeping your arms at the sides. Lift the chin toward the ceiling. Return to the starting position and repeat.
References
- American College of Sports Medicine: Weight Training Guidelines
- American Heart Association: Exercise and Fitness
- American College of Sports Medicine: Form Fitness
- American Council on Exercise: Treadmills Burn More Calories Than Aerobic Riders According to New Study by American Council on Exercise
- American College of Sports Medicine: Physical Activity Guidelines
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