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Strength Training Program

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Strength Training Program Muscular strength & endurance Muscular strength is how much weight you can lift at one Warm up time. Muscular endurance is how many times you can lift a certain amount of weight. Resistance training (also referred to Before you do resistance as weight training or strength training) helps increase exercises, you will want muscular strength and endurance. to warm your muscles up with 5-10 minutes of low intensity activity such as Resistance training tips walking or marching in • Perform exercises for each of the major muscle groups: legs, place. back, chest, shoulders, arms and abdomen. • Perform one set of each exercise to the point where you feel your Disclaimer: These exercises and muscles are fatigued, while maintaining proper form. recommendations are for apparently healthy individuals. • Exercise each muscle group 2 to 3 nonconsecutive days per week It is always best to discuss your if possible. new activity plans with your • Use good form. Using good form is as important as the amount doctor who may have some of weight you use! additional advice for you. • Allow enough time between exercises to perform the next Men older than 40 years and exercise in proper form. women older than 50 years who • Perform both the lifting and lowering portion of the resistance plan a vigorous program or who exercises in a controlled manner. have either chronic disease or risk • Maintain a normal breathing pattern; breath-holding can cause factors for chronic disease should excessive increase in blood pressure. Breathe out during the lifting consult their physician to design a phase; breath in during the lowering phase. safe, effective program. • If possible, exercise with a training partner who can provide feedback, assistance and motivation. REPETITION: how many times an exercise is performed in a row before resting SET: a group of repetitions Example: 8 push-ups (repetitions), rest for one minute, 8 push-ups (repetitions) = 2 sets of 8 repetitions of push-ups. Eat Smart, Move More, Weigh Less Squat LungeStanding Outer thigh lift straight leg extension Inner thigh lift LEGS HIPS THIGHS Squat Hip extension Outer thigh lift • Start by standing with your feet • Lie on your stomach with your • Lie on your right side. Extend your shoulder-width apart, knees arms folded and your head down right arm and rest your head on slightly bent. resting on your arms. your arm. • Slowly lower your body, with the • Keep your head in line with your • Keep your neck in line with the hips moving back as if sitting in a spine. rest of the spine. chair. • Slowly raise your left leg, keeping • Tighten your abdominal muscles • Keep your weight directly over your right leg on the floor. so that you do not roll forward or the heels. Pause, then slowly return to backward. • Bend your knees to about 90 starting position. • Lift your left leg, keeping your foot degrees. • Do not arch your back. flexed and knee slightly bent. • Pause, then slowly return to the • Do 8-12 in a row. • Keep your hips in line; do not turn starting position. • Repeat with the opposite leg. your hip out. (Hint: if you are lifting • Do 8-12 in a row. your left leg high, your hip is turning out.) Lunge • Pause, then slowly return to the • Step your left foot in front of your starting position. right foot. • Do 8-12 in a row. • Look straight ahead, keep your • Repeat with the other leg. shoulders back. Hip extension • Slowly lower your body weight Inner thigh lift down by bending your right Standing straight leg extension • Lie on your right side, arm knee. • Stand with weight on your left extended, resting your head on • Let your right heel lift off the foot, keeping knee slightly bent, your arm. ground. your right foot flexed and in • Keep your neck in line with the rest • Keep the knee of your left leg front. of the spine. over your ankle; if you cannot see • Use a wall or chair for balance. • Tighten your abdominal muscles your toes, shift your body weight • Slowly lift your right foot, pause so that you do not roll forward or back or move your legs farther and return to the starting backward while doing this exercise. apart. position. • Straighten your right lower leg. • Focus on your front foot during • Do 8-12 in a row. • Cross your left leg over the right leg the exercise. Keep your weight in • Repeat with the opposite leg. and place your foot on the floor. the heel of your left foot. • Flex your right foot and slowly lift • Do 8-12 in a row. the right leg; pause and then return • Repeat with the other leg. the leg to the starting position. • Do 8-12 in a row. • Repeat with the other leg. 2 Eat Smart, Move More, Weigh Less Upright Biceps Triceps row curl kick-back Lateral raise Front raise Lateral raise SHOULDERS • Stand with your feet shoulder- ARMS width apart, knees slightly bent, Front raise Biceps curl palms facing in. • Stand with your feet shoulder- • Stand with your feet shoulder-width • Using your shoulders, slowly raise width apart, palms facing toward apart. your arms to the side until they your thighs. • Keep your knees slightly bent. are parallel to the ground, • Using your shoulders, keeping • If you are using hand weights, do keeping elbows slightly bent. elbows slightly bent, slowly lift not grip the weights tightly. • Pause and then slowly lower your your left weight until your arm is • Place your arms at your side, with arms to the starting position. parallel to the floor. palms facing up. • Keep your wrists straight. • Pause, then slowly return to the • Bend your elbows and slowly lift • Keep your upper body straight; starting position. the weight, keeping your upper avoid rocking. • Keep your wrist straight arms next to your body. • Do 8-12 in a row. throughout the entire motion. • Focus on using your bicep, the • Do 8-12 and repeat with the muscle in the front of the upper arm. opposite arm. • Pause, then slowly return to the CHEST starting position. Upright row Modified push-up • Do 8-12 in a row. • Stand with your feet shoulder- • Place your hands on the floor, width apart, knees slightly bent, shoulder-width apart, finger tips Triceps kick-back palms facing your thighs. facing forward. • Place one leg behind you. • Using your shoulders, slowly raise • Keep your head, neck and spine • Use your front leg for balance. your elbows until your palms are in line. • Lean forward to about a 45-degree at chest level. • Bend your knees. angle. • Pause and then slowly lower your • Slowly lower down to the floor, • Hold up the arm you are working, arms to the starting position. to the point right before your palm turned in. • Keep your wrists straight nose touches the floor. • Slowly straighten the arm behind throughout the entire motion. • Pause and slowly lift your body you, until your arm is almost • Do 8-12 in a row. weight back up to the starting straight, keeping a slight bend in position. the elbow. • Do 8-12 in a row. • Pause, then slowly bend your arm, returning to the starting position. Modified push-up • Only your forearm should move during this exercise; keep your shoulders relaxed. • Do 8-12 in a row and repeat on the opposite side. Eat Smart, Move More, Weigh Less 3 Rear fly Abdominal crunch Oblique crunch Oblique crunch BACK ABDOMEN • Lie on your back, finger tips of Rear fly Abdominal crunch your left hand behind your head, • Sit on chair; lean forward slightly. • Lie on your back, finger tips left elbow to the side, right arm • Begin with your arms to the side, behind your head, elbows to the extended out to the side on the palms in, slight bend in elbows. side. floor. • Pull your shoulder blades back • Using your abdominal muscles, • Cross your right leg over the left and together. slowly lift your head and shoulder leg, keeping the left foot flat on • Pause and slowly return to the blades off the floor. the floor. starting position. • Pause and slowly lower back • Using your abdominal muscles, • Keep the motion in your shoulder down to the floor until your slowly lift your head and left blades, not the arms. shoulder blades touch the shoulder toward the right knee • Keep in mind, this is a small ground. and pause. Slowly return until your movement. • Do 8-12 in a row. shoulder blade touches the floor. • Do 8-12 in a row. • Do not lace your fingers behind • Do 8-12 in a row, and repeat on your head. the opposite side. Low back extension • Avoid putting pressure on your • Lie on your stomach, arms neck; do not lace your fingers extended behind you at your behind your head. side so that your hands are at • Start and stop when your shoulder Low back blades touch the ground. your hips. extension • Slowly raise your head and shoulders off the floor. • Pause and slowly return to the starting position. • Do 8-12 in a row. www.MyEatSmartMoveMore.com.
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