benefits and decreases your chance of developing certain cardiovascular diseases. The most recent exercise guidelines from the Surgeon General, released in 2008, recommend that Americans participate in 150 minutes of physical activity per week. Cardiovascular exercise, along with strength training and a healthy diet, assist in the reduction of overall body fat. When beginning an exercise program, get approval from your physician, start slowly with one or two days per week of exercise, and increase exercise participation as your fitness level improves. For all exercises, select a challenging weight that allows you to comfortably complete 10 to 15 repetitions of exercise. Allow 48 hours of rest between muscle groups and observe proper lifting techniques. If in doubt, enlist the help of a certified fitness professional.
Leg Press
Position your back properly against the backrest on the leg press machine. Place your feet shoulder width apart and bend your knees to 90 degrees. Exhale and straighten your legs without locking your knees. Inhale and return to starting position. Repeat this flexing and extending of the knees until you've completed 12 to 15 repetitions of exercise. This exercise strengthens the quadriceps, glutes, and hamstrings muscles of the legs.
Push Ups
Support yourself face-down on the ground with your arms extended. Bend and place your knees on an exercise mat if building upper body strength is your goal. Place your hands shoulder width apart, and keep your knees touching or slightly shoulder-width apart to increase your base of support. Inhale and bend your elbows to bring your ribcage close to the ground. Exhale and push yourself back up to extension. Repeat this bending and extension of the elbows to complete 10 to 12 repetitions, or however many repetitions your strength allows. Attempt to complete two to three sets of exercise. This movement strengthens the chest as well as the triceps muscles at the back of the arm.
Seated Row
Sit facing the machine and put your chest on the chest pad. Grasp the handles with your palms facing each other. Exhale and pull the handles straight back, keeping your elbows as close to your body as possible and then extend your elbows and return to starting position. Repeat this bending and extending of the elbows for 12 to 15 repetitions and two to three sets of exercise. This exercise strengthens the lattisimus dorsi, trapezius and rhomboid muscles of your back.
Arm Curl
Sit at the arm curl machine and grasp the bar with an underhand grip, arms extended, and resting your arms on the support. Exhale and lift your forearms by bending your elbows and curling your biceps muscle at the front of your arm. Inhale and lower your arms to starting position without allowing the weight stack to touch. Repeat this lifting and lowering of the weight stack for 12 to 15 repetitions and two to three sets. This exercise strengthens the biceps muscle at the front of the arm.
Tricep Dips
Position yourself in front of a weight bench. Bend your knees and place your palms on the edge of the weight bench. Shift your hips slightly forward until your butt is no longer in contact with the bench. Your arms should be extended, with all of your body weight supported by your arms. Bend your elbows and lower your body until your elbows are bent to 90 degrees and pointing straight back. Extend your elbows and lift your body back to starting position without allowing your butt to rest on the weight bench. Repeat this lifting and lowering of the body until you complete 10 to 12 repetitions or reach fatigue. Aim to do two or three sets. This exercise strengthens the triceps muscle at the back of the arm.
Floor Crunches
Lie on your back with your hands behind your head, thighs vertical, and knees bent. Exhale and raise your shoulders off the ground while bringing your knees and head toward each other by crunching. To crunch is to round your back and roll your spine off the mat. Inhale and lower your body toward the mat. Just before touching the mat, repeat the crunching motion. Repeat 12 to 15 repetitions of exercise for two to three sets.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006.
- Exercise Safety Tips for Beginners
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