Exercise Information

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 www.popularfitness.com/global-fitness.html">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 www.popularfitness.com">popularfitness.com

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


MORE RESOURCES:

Washington Post

Study finds measurable boost for aging brains from exercise
Washington Post
Listing all the benefits of exercise takes a long sheet of paper. They include stronger bones and muscles, better weight control, improved mental health, mood enhancement and less risk for heart disease, Type 2 diabetes, metabolic syndrome and some ...



Business Insider

How exercise affects your brain - Business Insider
Business Insider
Working out is the closest thing we have to a wonder drug. Along with physical benefits, exercise can help our minds.

and more »


GQ Magazine

5 Chest Exercise Alternatives to Get Your Show Muscles Ready for the Sun
GQ Magazine
Whether performed on a bench, a cable machine, or a pec deck, this exercise provides that deep stretch that the regular ol' bench press motion doesn't allow for, and as a bonus, squeezing your chest at the apex of the movement makes you feel a little ...



ABC News

Exercise Can Overcome the 'Obesity Gene' - WebMD
WebMD
Physical activity appears to lower effects of key DNA linked to weight gain, study finds.
Exercise can help offset effects of 'fat gene,' study findsABC News

all 3 news articles »


TIME

The Simple Reason Exercise Enhances Your Brain
TIME
In one research review published in the British Journal of Sports Medicine, researchers examined 39 studies that looked at the link between exercise and cognitive abilities among people over age 50. They found that aerobic exercise appears to improve a ...
Exercise 'keeps the mind sharp' in over-50s, study findsBBC News
How Exercise Can Benefit Your BrainConsumerReports.org
Mid-Life Exercise Could Jog Your MemoryWebMD
Medical News Today -Medscape -Fox News -British Journal of Sports Medicine - The BMJ
all 85 news articles »


Cancer center provides support groups, exercise
nwitimes.com
MUNSTER — Cancer Resource Centre, 926 Ridge Road, offers free education programs and support groups for those with a cancer diagnosis and their caregivers. Call 219-836-3349. Visit www.cancerresourcecentre.com. Walking Club, 4-5 p.m. Monday.



FLEXIBLE FITNESS: Exercising safely during pregnancy
Wicked Local Easton
Participating in an exercise program while pregnant can have many benefits for both the mother and baby, including maintenance of the mother's fitness level and prevention of pregnancy-related pain or other health-related issues. Exercising during ...

and more »


Live Trading News

Exercise May Be Key To Surviving a Heart Attack
Live Trading News
Just a few hours a week of moderate exercise may not prevent all heart attacks, but it could make the difference in who survives one. Over several decades, a Danish study found that regular moderate exercisers were half as likely to die when they had a ...



Men's Journal

Should You Exercise On an Empty Stomach?
Men's Journal
Should you eat breakfast before exercising so you have some fuel in the tank? Or is it better to bust a sweat on an empty stomach? New research settles this debate, showing that skipping breakfast triggers beneficial changes in your fat tissue during ...



The Detroit News

Detroit-Windsor Tunnel hosting annual training exercise
The Detroit News
Detroit — The tunnel between Detroit and Windsor, Ontario, will conduct an annual training exercise for first responders and officials from the U.S. and Canada. The Detroit-Windsor Tunnel is closed to traffic from 7 a.m. to 10 a.m. EDT Sunday for the ...

and more »

Google News

kbgl.com ©