When undertaking an exercise program numerous factors should be considered. A non-athlete usually has poor body awareness. This necessitates learning the basics in a safe, controlled environment. Additionally, beginners start workouts in an unconditioned state, so they should progress at a slow pace. Until a strong fitness base is achieved, beginners should never attempt to mimic the actions of more seasoned athletes seen in the gym, at the track or on the courts. All beginners should consult a doctor before beginning an exercise program. Meeting with a fitness professional is also recommended to perfect form and avoid injury.
Structure
Resistance training is best performed in a rested state after a light warm-up. Warm-ups are essential because they raise the heart rate, delivering oxygen to working muscles and allowing the body to begin perspiring (cooling). In addition, warm-ups loosen muscle tissue and lubricate joints, decreasing the risk of injury.
Warm-up
A beginner's warm-up should be cardio based. Jogging, cycling or using an elliptical are several great options. Light work for five to seven minutes is adequate.
Weight Training
Weight training programs should be basic. Machines are a good option for beginners because they limit ranges of motion, decrease the chance of injury and do not require spotters. However, machines have many drawbacks and most should be eliminated as the athlete progresses. When machines are not used exercises should not involve additional weight until the athlete learns to stabilize all participating joints. A good general recommendation for a beginning lifter is to perform three sets of 10 repetitions at a moderate to heavy weight. Muscles should be lengthened slowly and contracted more deliberately.
Body Weight Lunges
Backward lunges should be performed first unless the athlete lacks the needed strength, in which case static lunges should be substituted. Backward lunges are performed by stepping back and lowering the body using the hip of the front leg. The body should be lifted using the same hip. Static lunges are performed with the feet split front and back. Body weight is kept in the front hip, which lowers and raises the body. Weight should not be added until the lifter can maintain alignment throughout the lift.
Machine Chest Presses
Pressing movements are commonly used as a measure of overall strength. They provide a good indication of upper body strength. Care should be taken to avoid shrugging the shoulders.
Machine Lat Pulldown
The back muscles involved stabilize the shoulder joints and aid in the prevention of rotator cuff injury. Beginners should avoid shrugging their shoulders during this lift. Lat pulldowns are performed incorrectly perhaps more than any lift.
Body Weight Squats
Squatting is perhaps the most functional exercise. The core musculature is stressed in this movement more than in almost any other fundamental lift. Care should be taken to avoid using the lower back.
Machine Rows
Similar to the lat pulldown, this exercise is fundamental to upper body movements. Again avoid shrugging the shoulders.
Sit-ups
This exercise aids in the development of fundamental abdominal strength. Avoid slamming down when lowering the torso.
Dips
The assisted dip machine should be used to build pressing strength. Use the triceps to lower the body to where the elbows are around 90 degrees of flexion, then reverse course and lift with the triceps.
Biceps Curls
This exercise is done to supplement the strength of the row movement, although most perform it for looks. The shoulders should not shrug and the elbows should not move from the sides of the body.
General Cardio Workout and Stretching
Beginner cardio workouts should not be aggressive. The average beginner should start with around 20 to 30 minutes of cardio respiratory exercise about two to three times per week at a heart rate of 60 percent to 70 percent of their heart rate maximum. To determine maximum heart rate use this formula: (220 - age) x (desired percentage). If 20 minutes is too much, decrease intensity and slowly build up. Once beginners feel comfortable with three times a week at the aforementioned percentage either increase the frequency of exercise days, the duration of each session, or session intensity. The cool-down involves stretching the muscles worked during the session.
References
- "The NSCA's Essentials of Strength and Conditioning"; Ed. Thomas R Baechle Ed.D. & Roger W Earle; 2000
- "Science and Practice of Strength Training"; Vladimir M Zatsiorsky, Ph.D. & William J Kraemer, Ph.D.; 2006
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