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Getting Started

» Starting A Routine


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Strength Training

» Abdominals
Arms (triceps & biceps)
Legs (part 1)
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Starting A Workout Routine
by: Jeff Schwartzer

First and foremost, before starting any type of exercise program, regardless of age, consult with your doctor and advise him or her of your intentions of beginning an exercise program. Once the green light is given, start working towards a healthier lifestyle!

Why Should Someone Begin An Exercise Program?
For those individuals involved in sports, the obvious reason to weight train would be performance enhancing.  But what about those only looking to get themselves healthier.  Exercise has many life changing properties to it.  Weight training alone improves bone density which in the long-term will help lessen the chances of any bone breakages during a slip and fall. Geriatrics commonly fall and break their hips, altering their quality of life permanently. The bodies reaction to weight training is to increase bone density, therefore making them stronger and reducing the chances of any breakages. Another form of exercise is cardiovascular training and the benefits are plentiful. Any type of aerobic exercise will lower blood pressure, lower resting heart rate, lower chances of heart attack, reduce cholesterol, reduce stress, detoxify the body (during bouts of heavy sweating) and improve overall sense of well-being.
Why Get A Personal Trainer?
When beginning any type of exercise program, it is best to search out a qualified personal trainer. Always check to see if they are certified with a respected company and not a fly-by-night internet special certification. Once you've located a qualified personal trainer, explain your goals and let them map out a plan for you. Personal training can become expensive over time and some may look for other alternatives. Here is where some time is required to research material on the internet or find one of the many quality books on the market available. Any book store has numerous books on the many facets of exercise. Check back periodically at this web site for many tips and suggestions on improving your health.

Once you have found a quality personal trainer or have read the material on the area of exercise you are interested in, it is time to get started with your program. This article will focus on weight training for beginners, recognizing it is never too late in one's life to begin a weight training program.

Making A Routine
Joining a local gym is going to offer the greatest varitey of equipment and cardiovascular machines. Before any weight training begins warm-up for five to ten minutes on the treadmill or a cardiovascular piece of equipment of your liking. For the first week use only machines. Here you will begin to build up muscular strength allowing for more variety of exercise in the future. Avoid free-weights at this point until a comfort zone is reached and overall strength has improved.

Perform one to two sets per machine keeping the repetitions around 15. Perform one machine per muscle group of the entire body (chest, shoulders, biceps, triceps, back, abdominals, quadriceps, hamstrings, and calves) each training sessions, no more then three times a week with at least a day off between each training day. As strength and stamina improves increase the number of sets to three and increase the number of machines per body part to two. As time progresses and a comfort level of strength is reached, begin incorporating free-weights into your routine keeping the same number of exercises (two) per body part.

As the body adapts to the current program, group muscles separately on two training days. For example, if you plan on training Monday, Wednesday, and Friday, train chest, shoulders, and triceps on Monday and Friday of week one and Wednesday on week two. Train back, biceps, and legs on Wednesday of week one and Monday and Friday on week two. Here is where a third exercise may be added per muscle group to the program.
What Supplements Should I Use?

A common point overlooked during weight training is supplementation with the proper nutrients. The fastest way between two points is a straight line and using the proper arsenal of supplements will help you reach your goal much faster.

Most important product to use is a Protein Powder. Protein is the building block of muscle and without adequate protein, the muscles cannot repair themselves and make them stronger. The amino acid Glutamine is also essential in improving the time the body repairs itself.  Being the most abundant amino acid in the body, Glutamine aids in the repair of muscle tissue. Another product called Creatine will assist in the strength and stamina when weight training. Individuals with joint pain or for those wishing to prevent any type of future joint problems should take Glucosamine to aid in the repair of joint cartilage.

Studies have shown Glucosamine had a greater positive effect on individuals with mild arthiritis than the medication Celebrex. To assist in overall health and function, a quality Multi-Vitamin will benefit you greatly. Teenagers and those struggling to keep body weight up can benefit from a Weight-Gainer powder. All of the products can be found by a widely trusted company called Genetics Nutrition. Not only do their products taste great, but their pill form products and of the highest quality.

"Best of luck with your new training program and any questions can be directed though this web site to me and I will do my best to assist you in any way possible."

Sincerely, Jeff Schwartzer

The material on this site is provided for informational purposes only and is not medical advice. Always consult your physician before beginning any diet or exercise program.

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