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Balancing Act - Issue 2: Section 2
Before I go into specifics, let's talk terms. Whether you use weights, bands or milk jugs and cans of beans remember repetitions (reps) and sets.
Repetitions (reps) - the number of times a weight is lifted without stopping (usually 12-15 times)
Set - a group of repetitions (usually 1-4)
Okay here is an example of my current week (note, that since I have been training for awhile I am use to a pretty heavy load and if you are beginning, reduce the number of exercises and/or sets and/or number of days and build up to heavier workloads.)
Always warm up the body at least 5 minutes before any work out. Walk, jog, whatever just get that body warm!!!
Monday/Thursday: Chest, triceps (back of the arm) and shoulders
Tuesday/Friday: Back, biceps (front of the arm) and calves
Wednesday/Saturday: Legs and glutes (rear-end)
Sunday: rest
- I do abs (tummy) 3 times a week
- I do 3 exercises for each body part; usually 4 sets of 8-12 reps for upper body
4 sets of 12-20 reps for lower body and abs.
The higher the reps, the lower the weight I use and the more defining an exercise is. The lower the repetitions, the higher the weight and the more strengthening an exercise is.
Since my legs develop faster, I use higher reps and lower weight than I do in my upper body.
I also rest between sets, usually 30-60 seconds. This gives me the energy needed to do my next set. I either stretch between sets or relax and just enjoy my music on my headphones.
Also, make sure you do every movement with control. Count 2 seconds when lifting a weight and 4 seconds when lowering.
I usually do my cardio of 30-45 minutes 5-6 days a week after my weights.
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