The Beginners Workout Guide Finding the right

Transcript:The Beginners Workout Guide Finding the right:
The Beginners Workout Guide Finding the right balance with resistance training, cardio & rest. Where do you start? What are your goals? Plan your days (Which muscle group each day?) Write it down Research SMART goals** Resources to help you Unfamiliar with weight lifting? Do not let that deter you. There are endless resources for you to look up resistance training circuit Pinterest Bodybuilding.com YouTube ** Using the google search engine, you will come across millions of sites that can offer you programs and help with each muscle group Personal Trainers: sign up to work with a trianer at least once a week and you will learn countless exercises as you work with them Health Benefits of Weight Training Increases HDL - High Density Lipoprotein (good cholesterol) Decreases LDL - Low Density Lipoprotein (bad cholesterol). Reduces risk of: Diabetes & insulin needs Cardiovascular disease Breast cancer (reduces high estrogen levels linked to disease) Osteoporosis (building bone mass) Lowers high blood pressure. Reduces stress and anxiety. Decreases colds and illness. Strength & Flexibility Benefits Increased muscle strength, power & endurance Enhanced performance of everyday tasks By working the muscles through a full range of motion, weight training can improve your overall body flexibility Increased flexibility reduces the risk of muscle pulls and back pain. Body Composition Boosted metabolism and BMR (which means burning more calories when at rest) Reduced body fat Overall weight may not change, but you will gain muscle and lose fat Over time you should notice decreases in waist measurements and body-fat measurement Additional Benefits Strong muscles, tendons and ligaments All are less likely to give way under stress Less likely to be injured. Increased bone density and strength reduces back and joint pain by building muscle around these areas More conditioned, firm & defined muscles Improved balance, stability & posture Basic Principles Type of lift Intensity Volume Variety Overload Rest Recovery Type of Lift Tailor your lifting to specific areas Do not do every muscle group in one day Create a day for each muscle group or complementary pairs This helps focus on the these specific muscles for improvement 5 days/week 3-4 days/week Examples of Lifting Splits Back & biceps Chest & triceps Legs Shoulders Arms Chest & back Biceps and triceps Legs & shoulders Cardio Splits explained Lifting splits are muscle groups you assign to each day of the week. You can work cardio around it