Anyone can strength train, even without all of the equipment!
All you need is a well-planned program. Example Strength Training Routines: ROUTINE 1: 5 minutes of stretching 3 sets of Bench Press (10 reps each) at 45 lbs, which is just the bar 3 sets of Bicep Curls alternating each arm (20 reps each) at 8 or 10 lb weights for each arm 3 sets of Triceps Extensions (10 reps each) at 8 or 10 lb weights.stretching 5 minutes of stretching ROUTINE 2: 5 minutes stretching 3 sets pull-ups (As many as possible) 3 sets DB Rows 3 sets Back Extensions 5 minutes stretching
Weight training benefits people of all ages. people of all ages.
Weight training has both HEALTH and COSMETIC benefits.
The health benefits of strength training include: Increased basal metabolismIncreased basal metabolism Strengthened bonesStrengthened bones Increased joint stabilityIncreased joint stability Increased Lean Body MassIncreased Lean Body Mass
Decreased resting blood pressureDecreased resting blood pressure Improved functioning of the immune systemImproved functioning of the immune system Lowered resting heart rateLowered resting heart rate Improved muscular coordinationImproved muscular coordination Improved athletic performanceImproved athletic performance The health benefits of strength training (cont.)
Home School Strength training can be done anywhere. Health Club
Strength training can be done in many places and in many ways. Here are a few: Exercises with 5 lb dumbbellsExercises with 5 lb dumbbells Bodyweight exercisesBodyweight exercises Push-ups and sit-upsPush-ups and sit-ups Rollerblading in the parkRollerblading in the park Walking up stairsWalking up stairs
Now you are ready to start a strength training program… WHAT do you do?
Set Goals Plan a routine that will meet your specific:
Personal Fitness Contract and Schedule Forgetting isn't a good excuse! It's easy to forget a new routine, especially if you work out alone. So mark your calendar, enter it in your PDA or computer, set your alarm, or enlist a friend to call you -- whatever it takes! My reminder system: My fitness partner: My goals:. Your signature: date: Witness: date: (Fitness partner or other friend) Name:
- What areas of your body do you want your routine to focus on?
- What benefits of strength training most interest you? Increased basal metabolism Strengthened bones Increased joint stability Decreased resting blood pressure Improved functioning of the immune system Lowered resting heart rate
-How many days per week and hours per day can you devote to your strength training routine? 1 Back/Biceps 25 min cardio Monday 2 Chest/Shoulders/ Triceps 30 min cardio Tuesday 3 Rest Wednesday
-Choose exercises that you are familiar with. Bicep Curl Squat Bench Press
-Choose exercises that are easy to learn. Ball Rollout Bench Dips Crunches
-A well-planned strength training routine addresses the 5 components of fitness… FlexibilityFlexibility Muscular StrengthMuscular Strength Muscular EnduranceMuscular Endurance Cardiovascular EnduranceCardiovascular Endurance Body CompositionBody Composition …AND…
…it allows you to receive all of the benefits of a strength training. Flexibility= Increased Joint Stability Ankle Joint Shoulder Joint