2. Basic Weight Training Fundamentals John Wittman Adult – Fitness Center Member

3. 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!

4. 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

5. Chest Exercises Chest Press Chest Fly

6. Back Exercises Lat Pulldown Seated Row

7. Leg Exercises Leg Press Leg Extension Leg Curl

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

9. Triceps Exercises Dumbbell kick backs Cable pushdowns

10. Bicep Exercises Barbell Curl Alternating Dumbbell Curl

11. Core Exercises Abdominal Crunch Torso Rotation Back Extension

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

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

14. Recommended Training Frequency Weight training should be done 3-4 times a week 30-45 minutes of weight training per day

15. Give your muscles a rest! Your muscles need at least 24-48 hours to rest This allows them to rebuild and recuperate

16. Proper Hydration Drink plenty of water! Should consume 64-96 oz. of water daily depending on your current active lifestyle

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

18. Make sure you EAT! Breakfast, Lunch, and Dinner! Eat 30-45 minutes prior to working out Eat as soon as your workout is over

19. 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.

20. 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!!

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

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