2 Multi Joint vs Single Joint Exercises that are considered multi joint should be done before single joint small muscle exercises.If you work triceps before bench press you will not be able to lift as much weight as your triceps will be tired and used as a secondary muscle assisting you bench.Eg) Bench Press, Squats or deadlift should be done before working the triceps or biceps.
3 Opposing Muscle Groups These muscles can be worked the same day as they are opposing.Chest and BackShoulders and BicepsThighs and HamstringsChest and LegsTriceps and BicepsShoulders and Legs
4 Super Sets what are supersets? Supersets are essentially two exercises performed back to back that target opposing muscle groups, namely one agonist and one antagonist muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. They are also different from normal sets as you don't rest between exercises, whereas you would normally take around 90 seconds rest between sets.
5 Aerobic Don`t forget to incorporate aerobic fitness into your workout. You should aim for 3 times a week...20 min at high intensity.Improving your aerobic endurance will increase your muscular endurance.
6 Target Heart RateUsing a target heart rate is the key to cardiovascular exercise.Too many people engage in cardiovascular exercise and wonder why they never get the results they desire. The answer is simple. They do not take the intensity of the exercise into consideration. By setting a target heart rate zone and making sure you are within that zone during your workout, you will know exactly where your exercise intensity is.You can increase or decrease the intensity very easily. Fifty to 60 percent is a warm-up zone, 60 to 70 percent is a fat burning zone, 70 to 80 percent is an endurance training zone, 80 to 90 percent of max is a performance training zone and 90 to 100 percent is a maximal effort zone.The key is choosing the zone on which you want to focus.
7 Healthy Heart Zone (Warm up) % of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
8 Fitness Zone (Fat Burning) % of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
9 Aerobic Zone (Endurance Training) % of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
10 Anaerobic Zone (Performance Training) % of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
11 Red Line (Maximum Effort) % of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape.
12 How to calculate your target heart rate On your blank piece of paper, create a blank target heart rate zone. It should look like this ( , ). The space to the left is for your lower heart rate limit while the space on the right side is for your upper heart rate limit.Calculate your maximum heart rate by subtracting your age from 220. For example, if you are 40, then is 180. Your maximum heart rate is 180 beats per minute. Determine what you want you upper limit to be based on what type of results you want to achieve. For example, if you want your upper limit to be 75 percent of your maximum heart rate, or at an endurance training zone, you would use 75 percent, or .75.Multiply your maximum heart rate by the number you determined to be your upper limit percentage. If you want your percentage to be 75 percent, or .75, then multiply 180 times .75. Your answer will be your upper heart rate limit. In this case, it is 135 beats per minute (i.e., 180 x .75 = 135)Write down your upper limit in your blank heart rate zone.
13 Always warm up before lifting weights or could lead to injury! Try to increase the amount you lift the beginning of each week...you may not be able to go up in weight each exercise. Remember...always use proper form or you can injure yourself.Once you can no longer go up in weight you are ready for a new program...change the exercises you are doing! You can work the muscle a number of ways...you only get stronger by challenging the muscle...once it gets used to a weight or activity you need to change it up to continue to see results!