If you are, or want to be, a competitive bodybuilder or athlete, this might work for you, but I am targeting this to the amateur, or beginning exerciser.
Many people who want to "exercise" shy away from strength training with weights, or other resistance training because they feel it's too hard and that they will have to, as my father once put it, "work themselves to death". Actually, while it is true that you get out of exercise what you put into it, there are ways to do it without gym dues, long workout routines, or a "no pain no gain" philosophy.
True, if you ARE training for competition, as an athlete or bodybuilder, you may have to end a lot of pain and sacrifice to reach your goal. However, if you are a desk-bound executive, working mother, or a stay-at-home mom, you can do good quality strength training in just a few minutes a day.
Remember, by the way, that a good workout routine for overall fitness, will also include a cardio (aerobics) component as well. While you COULD split the two, you can get a lot done in a short period of time, less than half an hour a day, five days a week, by combining them.
For example, I do some walking on my treadmill for about five minutes to get my heart rate up and my muscles warmed up. Then I do some training training, a core exercise, and then about five more minutes on the treadmill. I do this for about 20-30 minutes a day, five days a week.
And I feel great afterwards and my wife gets tired of hearing me say how much I am looking forward to the next day's workout.
Did I mention that I am 67 years old and have really bad osteoarthritis?
Now, one thing I can not tell you in the following instructions, or even what I wrote up above, is how intensely to exercise or what weight to use for an exercise. You will have to "exercise" some judgment on that, and, especially at the start of this program, get it wrong sometimes. You may feel that a certain weight feels "just right" at first only to realize part way through the workout … or the next day … that you should have chosen a lighter weight. It is better to start with "too light" a weight and gradually build up, than start too high and either injure yourself, or just feel that there is too much effort or pain involved.
My once a week twice a week strength training workout rests on a few pretty solidly established exercise principles.
1. A muscle needs to rest for at least 48 hours after exercise to strengthen and repair itself.
2. High reps with low weights (resistance) is better for fitness and fat burning.
3. Most "muscles" need to be worked from a couple of different angles.
4. Some muscles do not need as much work as others.
5. … Read More