When you walk into a gym the number of machines, free weights, equipment and people can be overwhelming, especially for a beginner. It can be difficult to know where to start. Most people are busy and don't want to waste time walking around wondering what to do next. To make the most of your time, it is important to have a plan. A total body workout will work each muscle group efficiently.
Beginners
According to the American Council on Exercise, ACE, every beginner should consult with her physician before starting an exercise program. ACE also recommends that you start with one to two sets of each exercise and use a weight that you are comfortable performing 10 to 12 repetitions. When you can perform 12 repetitions properly, increase the weight resistance by 5 to 10 percent. Beginners should only use weight machines to start. These will help you isolate the muscle being worked, learn proper form and avoid injury.
Machine Exercises
ACE recommends several exercises to achieve a total body workout. You should work the larger muscles first, followed by the smaller muscle groups. Adjust each machine to your height, and each machine will have directions on it. For your larger upper-body muscles, begin with the seated chest press and the seated row machine. For the smaller muscles -- shoulders, biceps and triceps -- use the seated shoulder press machine, the seated bicep curl machine and the seated tricep pushdown. For the lower body, use the leg extension machine to work your quadriceps and the prone leg curl to work your hamstrings.
Progressive Exercises
According to ACE, as you progress and your body and core become stronger, it is important to continue challenging yourself. This is when you should incorporate free-weight exercises into your workout routine. An advantage of using free weights is that you can work more than one muscle group at a time. Begin on a flat bench and perform a dumbbell chest press, hold a dumbbell in each hand and place your elbows in line with your shoulders. Press the dumbbells up until they meet each other and return to the starting position. Next, perform a seated reverse-grip lat pulldown to work the upper back and biceps. Hold the straight bar with your palms facing toward you, pull the bar straight down until it reaches just below your shoulders and return to the starting position. Next perform front raises to work your shoulders. Hold a dumbbell in each hand and raise them until your arms are parallel to the ground, then return to the starting position. To work the front and back of the lower body, perform standing lunges while holding a dumbbell in each hand. Stand in a split position with one leg in front of you and one behind. Bend down keeping your front knee over your ankle and back leg at 90 degrees. Make sure you do not let the back knee touch the ground and return to the starting position.
Cardiovascular Exercise
Another area of the gym that should be incorporated into your workout is the section with cardiovascular exercise equipment. This equipment usually includes treadmills, elliptical trainers, stationary bikes and stair-stepper machines. According to the American College of Sports Medicine, you should perform cardio at a moderate intensity for 30 minutes five days per week or at a vigorous intensity for 20 minutes three days per week.
References
- American Council on Exercise: Fit Facts: Strength Training 101
- American Council on Exercise: Exercise Library of Tutorial on Exercise Techniques and Equipment: Weight Machines
- American Council on Exercise: Exercise Library of Tutorial on Exercise Techniques and Equipment: Dumbbells
- American College of Sports Medicine: Physcial Activity Guidelines
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