Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Exercise Program


The exercise program you choose depends entirely on your fitness goals. The exercises you will be doing and the approach you take in performing these exercises will depend on whether you wish to gain muscle and strength, tone and lose weight or just stay in shape and be healthy. I will briefly describe a sample exercise program that can be adapted for all people regardless of their age or fitness objectives.

If you are looking to build muscle or strength via a bodybuilding routine, stick to 4-5 sets of 10-12 repetitions. Focus on the positive and negative of each movement of each repetition. Gradually increase the weight as you work out to force your muscles to work. Otherwise your muscles will become programmed, accustomed to the same weight and you will no longer experience any gains. There are many approaches and techniques that can be used in bodybuilding. Experiment and use the best one that fits you. An excellent book about weight training and bodybuilding that discusses many different techniques to working out is The Weider System of Bodybuilding.

If you are looking to tone or just stay in shape and be healthy, an exercise program combining weight training and a cardiovascular workout is appropriate for you. When you are exercising with weights, 3-4 sets of 12-15 repetitions at a reasonable weight would be appropriate. Combine this with cardio exercise 1-2 times a week such as riding an exercise bike or elliptical machine or by joining classes at your gym. It is difficult to discuss in great detail in this article exactly what you should be doing. For custom exercise programs I highly recommend Global, Health and Fitness

Here is a sample exercise program that can be modified to fit any person's fitness goals. Remember that you can change the order and incorporate different exercises for each body part on weekly basis. I encourage this to prevent boredom and your body getting used to the same routine.

Before beginning your workout, you should warm up for 5 - 10 minutes on an exercise bike or treadmill. This will prevent you from pulling muscles or injuring yourself. For a cool-down, you can perform stretching exercises.

Day 1

Back Exercises:
Behind the neck lateral pulldown 3-5 sets 10 - 15 repetitions
Seated pulley rowing 3-5 sets 10 - 15 repetitions
Lateral pulldown with a narrow grip 3-5 sets 10 - 15 repetitions
One arm dumbbell bent rowing 3-4 sets 10 - 12 repetitions

Triceps:
Pulley pushdown with handle 3-5 sets 10 - 15 repetitions
Behind the head rope triceps extension 3-5 sets 10 - 15 repetitions
Reverse-grip pulley pushdown 3-5 sets 10 - 15 repetitions

Abdominals and lower back floor exercises:
Crunches 3 sets of 24 repetitions
Oblique crunches 3 sets of 16 repetitions
Lower back extensions 2 sets of 12 repetitions

Day 2

Chest:
Seated iso wide chest bench press 3-5 sets 10 - 15 repetitions
Incline dumbbell press 3-5 sets 10 - 15 repetitions
Cable crossovers 3-5 sets 10 - 15 repetitions
Flyes 3-4 sets 10 - 15 repetitions

Biceps:
Seated bicep curl
Incline bicep dumbbell curl
Hammer bicep curl

Cardiovascular Exercise

Day 3

Shoulders:
Seated behind the neck shoulder press 3-4 sets 10 - 15 repetitions
Upright cable rowing 3-5 sets 10 - 15 repetitions
Dumbbell side lateral 3-5 sets 10 - 15 repetitions
Arnold press 3-4 sets 10 - 15 repetitions

Forearms:
Forearm curl 3-4 sets 12-15 repetitions

Abdominals and lower back floor exercises:
Crunches 3 sets of 24 repetitions
Oblique crunches 3 sets of 16 repetitions
Lower back extensions 2 sets of 12 repetitions

Day 4

Legs:
Leg extensions 4 sets, 12-15 repetitions
Leg press 4 sets, 12-15 repetitions
Calf raises 5 sets, 15 repetitions
Hamstring curl 4 sets, 12-15 repetitions

Abdominals and lower back floor exercises:
Crunches 3 sets of 24 repetitions
Oblique crunches 3 sets of 16 repetitions

Cardiovascular Exercise

These are just general workout guidelines. You really need to consider what ideally suits you best. If you need more help or for customized exercise programs visit popularfitness.com

About the author:
Peter Kudlacz is the owner of http://www.popularfitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.


MORE RESOURCES:

Exercise for good heart health
Toledo Blade
Regular exercise can help you maintain a healthy weight, regulate your blood pressure, keep your cholesterol levels healthy, and help you manage other medical conditions, such as diabetes (another major risk factor for heart disease). The good news is ...

and more »


The power of exercise for Parkinson's disease
myfox8.com
HIGH POINT, N.C. — Research has shown that increased intensity, duration and frequency of activity/exercise can significantly improve function and mobility for Parkinson's disease patients. Specifically, high intensity, progressive aerobic activity ...
Two studies shows exercise improves symptoms of Parkinsons and also helps ...Next Big Future

all 2 news articles »


Overrated Exercises, And The Moves You Should Do Instead
Huffington Post
No doubt, any exercise is better than no exercise at all. Click Here to see the Complete List of Overrated Exercises, And The Moves You Should Do Instead. So, while it's silly to say that an exercise is "useless," it's not unfair to say that some ...



The Guardian

Exercise is not a lifestyle statement so why spend a fortune on sportswear?
The Guardian
Exercise takes time, time plenty of people do not have if they have inconvenient things such as full-time jobs and families. I love it when celebrities such as Stella McCartney and Madonna insist that “everyone” can find time to exercise and then, in ...



New York Times (blog)

The Best Time of Day to Exercise to Lose Weight
New York Times (blog)
You might try setting your wake-up alarm earlier and exercising before breakfast. There is some evidence that working out on a completely empty stomach — or, as scientists call this woozy, wee-hours condition, “in a fasted state” — prompts the body ...

and more »


The Poundland sports kit: NELL MCANDREW asks, is the budget chain's ...
Daily Mail
If you exercise regularly, you'll know that gym gear can take a battering, so investing in quality means it should last. Also, when you're just starting out, treating yourself to a nice item of clothing or equipment can be an extra motivator. With the ...



Philadelphia Magazine (blog)

The Checkup: Is THIS the Best Time to Exercise for Weight Loss?
Philadelphia Magazine (blog)
We've been on the early-morning workout bandwagon for a while now, and if you're looking to slim down, you should probably hop on board, too: Looks like the early morning might be the best time of day to exercise for weight loss. [The New York Times] ...



Exercise at Fort Eustis will include sound of gunfire
The Virginian-Pilot
The Army Training and Doctrine Command will hold active shooter training Tuesday through Thursday at Fort Eustis. Residents near the buildings where the training is happening may hear simulated rounds being fired, according to a news release. The start ...
Active shooter exercises this week at Fort Eustiswtkr.com

all 2 news articles »


Bustle

What's the Best Time of Day to Exercise to Lose Weight? Science Says it's ...
Bustle
You've probably heard a lot of conflicting information about when you should exercise if you want to lose weight: before breakfast because your body burns more calories, after a small snack so you have enough fuel, etc. But it looks like you should ...



CBS News

Just how little exercise does it take to get healthier?
CBS News
People who are sedentary should focus on small increases in their activity level and not dwell on public health recommendations on exercise, according to new research. Current targets call for 150 minutes of weekly exercise -- or 30 minutes of physical ...
This Is How Much Exercise Experts Really Think You NeedTIME
Some exercise beats none; more is betterHarvard Health Publications (blog)
Don't worry - 20 minutes exercise a week is enough, say expertsTelegraph.co.uk
Futurity: Research News -Live Science
all 120 news articles »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.