Monday, November 9, 2009

Finding your base weight for lifting

A Sea of Metal


You are here at the gym.
You are beginning your workout.
Where should you start?
Perhaps you are getting back into the gym after being away for a little too long.
Does the equipment seem like a sea of metal with no meaning?
Don't be intimidated.

If you are just starting to work out, play around on the equipment the first time.  Get the feel for the machines and learn how to make adjustments.  Bring a fitness journal or a notebook and write down what the seat numbers are that you like.
Base Weight
Get your base weight lifting for where you are now.  To find your base, find out what weight you can lift for 12 repetitions, two sets in a row.  If you are not used to being in a gym, this is a good place to start.  Write that weight down so you will know where to start your next workout.
Pick Your Body Parts (Muscle Groups, not Operation!)
Now, when you go into the gym tomorrow, pick one or two body parts and go to that machine (look at the hilighted muscle groups on the bar above the machine).  Do 12 reps for two sets.  Do this for the first week or two.  You do not need to get really sore to see results!

Body Parts:
back
chest
bicepts
tricepts
legs
abs (you can work abs every day)

Here is how many people group them if you are going to do two body parts a day:
back and bi's
chest and tri's
legs
abs- everyday
Cardio and Heart Rate
All of our cardio equipment pieces have heart rate monitors.  Look at the chart on the left of the dashboard.  Keep your heart rate in between the yellow and red numbers.  Your goal is to work up to 45 minutes for optimal weight loss.  If you are not interested in burning calories, you can work out for however short or long you like.  I aim for twenty minutes.
Keep It Going!
After the first week or two, make your goal to do three sets of 12 reps.

This is just to get you started.  More workout routines to come later!


1 comment:

  1. Great starter blog for those who want to get started!

    ReplyDelete