Basic Weight Training Fundamentals John Wittman Adult – Fitness Center Member

Benefits of Weight Training Increases metabolism so your body can burn more calories Strengthens bones and reduces chance of osteoporosis Improves muscular strength and endurance Decreased risk of Coronary Disease Gives you more ENERGY!

Pre Workout – Dynamic Stretching Uses speed of movement, momentum and active muscular effort to bring about a stretch Examples: Arm circles, High Knees, and walking lunges without weight 123

Chest Exercises Chest Press Chest Fly

Back Exercises Lat Pulldown Seated Row

Leg Exercises Leg Press Leg Extension Leg Curl

Shoulder Exercises Overhead press Side lateral raise Front Deltoid raise Rear laterals

Triceps Exercises Dumbbell kick backs Cable pushdowns

Bicep Exercises Barbell Curl Alternating Dumbbell Curl

Core Exercises Abdominal Crunch Torso Rotation Back Extension

Post Workout – Static Stretching Stretches muscle at rest Stretch is held for 10–30 Seconds Helps lengthen muscle to achieve flexibility

Sets and Repetitions Each exercise should be performed for 3 sets Each set should consist of 8-12 repetitions

Recommended Training Frequency Weight training should be done 3-4 times a week minutes of weight training per day

Give your muscles a rest! Your muscles need at least hours to rest This allows them to rebuild and recuperate

Proper Hydration Drink plenty of water! Should consume oz. of water daily depending on your current active lifestyle

Proper Breathing Breath out – when muscle being trained is contracting Breath in – when muscle being trained is relaxing

Make sure you EAT! Breakfast, Lunch, and Dinner! Eat minutes prior to working out Eat as soon as your workout is over

Always Have a Spotter A spotter is there and ready to help the lifter in case he or she can not complete the lift Spotter can help motivate you and help to squeeze out a few extra reps.

Do NOT lift too much! A lift should be performed in a control matter Same speed up and well as same speed down Could result in injury Too Heavy!!

Proper Technique Lift appropriate amount of weight Proper form Breathing Control Rest

Personal Trainers Provide Motivation Individualized program Improve technique skills Efficiency Workout Safely You can do it!! One more rep!!