Weight Training - Weight Training burns 215 calories per hour
| All weight training should begin under the supervision of a qualified Personal Trainer to provide you with a work out that will meet your goals and ensure that you are performing exercises properly. If you have a joint or back problem, the trainer will be qualified to modify your program accordingly. Once you are confident working with weights, you may want to work out from home with your own weights and treadmill. |
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Benefits of weight training include: - Toned muscles ( weight training will not give women large muscles) - Raised basal metabolism which causes you to burn more calories even while you're sleeping - Strengthened bones which reduces the risk of developing osteoporosis - Improved posture - Improved cholesterol and blood glucose levels Repetitions - A repetition is the number of times an exercise is repeated during one set. Most people start with 10 repetitions at a low weight. Sets – Sets are the number of times you repeat an exercise with rest breaks. For example, you may start out with 10 repetitions on a bench press, rest for 60 seconds, and then repeat the 10 repetitions again. That would constitute 2 sets of 10 repetitions. Weight – The weight you choose will vary from exercise to exercise. A general rule of thumb is to stick to a weight where you can comfortably perform the first 8-10 repetitions and the last 2-5 repetitions are more challenging, yet not to the point where there is extreme pain. Order of Exercises - Work muscle groups first – for legs this would mean doing a leg press before isolating individual muscles, such as quadriceps. Strength Training – Few repetitions improves strength. Endurance Training – Many repetitions improves muscle tone. |
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