Machine Training Principles General procedures to be followed on all machines where the regular (positive-negative) form of exercise are performed. 1. On any machine where seat adjustments or body positioning can be varied, make certain that the rotational axis of the machine is directly parallel to the rotational axis (joint) of the body part that is being moved. 2. Position your body in a straightly aligned manner. Avoid twisting or shifting your weight during the movement. 3. Never squeeze handgrips tightly, but maintain a loose, comfortable grip (a tight grip elevates blood pressure). 4. Lift the resistance (positive work) to the count of two pause lower the resistance (negative work) slowly and smoothly while counting to four. Do not allow the weight attack to come to a complete rest before beginning the next repetition. 5. For full-range strength and flexible (and protection against injury) your range of movement on each machine should be as great as possible. 6. Breathe normally. Try not to hold your breath while straining. 7. Perform each exercise for 8 to 12 repetitions. Begin with a weight you can comfortably do 8 times. Stay with that weight until you can perform 12 strict repetitions. On the following workout, increase the weight approximately 5% or one plate and go back to 8 repetitions. Ideally, on every workout, you should progress in repetitions and/or resistance. 8. For the best cardio respiratory (heart lungs) conditioning, move quickly from machine to machine (this speed does not apply to the actual exercises). The longer the rest between machines, the less effective the cardiorespiratory conditioning.
9. Your training session should include a maximum of 12 exercises, 4 to 6 for the lower body and 6 to 8 for the upper body (a compound machine counts as two exercises). 10. Exercise the larger muscle groups first and proceed down to the smaller muscle groups (hips, thighs, back, shoulder, chest, arms, and neck). 11. Your entire workout should take from 20 to 30 minutes. 12. The time lapse between exercise sessions should be at least 48 hours and not more than 96 hours. Why Weight Training? Most of us were given basic strength and flexibility to meet most everyday needs. However, each of us is different in body size, structure or needs. What is basic for one person may not be basic for another. Therefore, it is necessary for us to judge through some means where our muscular efficiency is high or where it is low. Weight training can be that means of self-assessment. Muscular Fitness is the quality of fitness, which enables an individual to engage in activities requiring greater-than-normal levels of muscular development. Flexibility is the functional capacity of a joint to move through a normal range of motion. The combination of muscular fitness and flexibility allows humans to engage in a variety of physical activities of reasonably rigorous nature. This implies that true fitness involves more than the capacity to carry out everyday physical tasks.
Basic Weight Programs There are many myths surrounding the use of weights to achieve fitness. Most of these were born through improper use of weights. Properly applied weight training procedures constitute the single most efficient method for increasing strength. To insure properly applied weight training, the following principles must be used: How many repetitions? Perform 8-12 repetitions (reps) of each exercise. Allow 6 seconds to execute each repetition. 2 seconds to raise the weight and 4 seconds to lower the weight. How much weight? Select a weight that will cause the individual to reach a point of muscular failure somewhere between 8 and 12 repetitions. The point of muscular failure has been reached when the individual can no longer raise the weight in good form. Initially, an individual will use trial and error method to select a weight load. If 12 reps are too easy, increase weight. If the individual cannot lift the weight 8 times, decrease weight. Your lifting form is more important than the number of reps. How many sets? A set is the number of repetitions executed each time an exercise is performed. One properly performed set will stimulate maximum gains in muscular strength and endurance." How much rest between exercises? An individual should move from one exercise to the next while allowing very little time to rest between exercises. On average it should take 15-30 seconds of rest time to allow the body to recuperate. How many workouts per week? A muscle must be exercised every 48-72 hours or it will grow weaker. Also, a muscle when over loaded needs at least 48 hours to fully recover. Therefore, a basic program would be three workouts per week on an every other day basis. In what order should the exercises be performed? A great deal of flexibility exists in determining the order of exercises. However, it is good to group the exercise program according to body parts (legs, torso, arms, neck) and alternate pushing and pulling movements for the torso and arm muscles.
Proper Techniques It is more important to lift less weight properly than it is to lift a great deal of weight improperly. Each exercise has specific techniques to ensure maximum results. However, the following techniques are basic to all exercises performed. Check the equipment before you perform the exercises. Assume the correct starting position to ensure proper muscular action. Inhale when lowering the weight. Exhale when raising the weight. Exercise to a 6 second count (2 up 4 down). Exercises should be done with the spotter ready to assist, and yet, not interfere with the lift. Primary Muscular Groups Exercised Legs Torso/Arms Abdomen Wrist Buttocks (gluteals) Deltoids Obliques Forearm flexors Quadriceps Lats Rectus abdominus Hamstrings Pectorals Transverse abdominus Calves Lower back Triceps Biceps Serratus
Exercises and Major Muscle Groups Strengthened 1. Legs Press - major muscles of legs and buttocks Extension - quadriceps Curl - hamstrings Back Flexors - spinal erectors Heel Raisers - calves (gastrocnemius) Hip Abduction - adductor group, and gracilis Hip Abduction - gluteus medius and minimus, and piriformis Squats - buttocks, lower back, and quadriceps Hip & Back - major muscles of legs and gluteals 2. Abdomen Sit Ups - hip flexors and abdominals Vertical bent knee raises - lower abdominals 3. Torso and Arms Bench and Incline, Decline - pectorals, deltoids, and triceps Curls (Preacher) - biceps Tricep Extension (Press Down) triceps Lateral Pull Down - latissimus dorsi, biceps, and posterior deltoid Lateral Raises - deltoids Military or Shoulder Press - shoulders, chest, and triceps Upright Rowing - deltoid, biceps, and trapezius Shoulder Shrugs - deltoids and trapezius Double Chest - pectorals Double Shoulder - deltoids Super Pullover - lats and serratus Dips - triceps and pectorals Pull Up Trainer - lats and biceps Dumbbell Kickbacks - triceps Wrist Curls - forearm flexors
Preparing Your Body to Traine Warm-up activities such as brisk walking or jogging in place for about 5 minutes, followed by an appropriate stretching routine, help to physically and mentally prepare you to train hard. The stretching will also improve your flexibility, or (your ability to move joints through a full range of motion), and in doing so may help prevent injury. Be sure to do the dynamic stretches with slow movements and without bouncing. The stretches presented involve major joints and muscle groups, especially the antigravity muscles of the back of the legs, the upper and lower back, and the neck, which tend to become less flexible. Include these stretching exercises prior to weight training and immediately after each training session. Brisk walking or jogging plus stretching increases blood and muscle temperatures, enabling muscles to contract and relax with greater ease. Stretching afterwards helps speed your recovery from muscle soreness. Hold each of the stretching positions for 10-12 seconds, and repeat them three times. Chest and Shoulders Grasp your hands together behind your back and slowly lift them upward, or simply reach back as far as possible if you are not able to grasp your hands. For an additional stretch, bend at the waist and raise your arms higher. Upper Back, Shoulder, and Arm With your right hand, grasp your left elbow and pull it slowly across your chest toward your right shoulder. You will feel tension along the outside of your left shoulder and arm. Repeat with the other arm. You can vary this stretch by pulling across and down over your chest and upper stomach. Shoulder and Tricep (Back of Upper Arm) Bring both arms overhead and hold your left elbow with your right hand. Allow your left arm to bend at the elbow, and let your left hand rest against the back of your right shoulder. Pull with your right hand to slowly move the left elbow behind your head until you feel a stretch. Repeat with the other arm.
Back and Hips Sit with your right leg straight, bend your left leg crossing your left foot over and resting it to the outside of your right knee with the sole flat on the floor. Then push against the outside of your upper left thigh with your right elbow, just above the knee. Use your right elbow to keep this leg stationary as you perform the stretch. Next, place your left hand being your buttocks, slowly turn your head to look over your left shoulder, and rotate your upper body toward your left hand and arm. You should feel tension in your lower back, hips, and buttocks. Repeat with the other leg. Hamstrings While seated on the floor, straighten your right leg with the sole of your left foot slightly touching the inside of your right knee. Slowly bend from the hips toward your right foot until you feel tension in the back of your right thigh. Perform the same stretch with the left leg. Be sure to keep the toes of your right foot pointing up while your ankles and toes are relaxed. Quadriceps This stretch is performed in the standing position. Use a wall or stationary object for balance, and grasp your right foot with the left hand and pull so that your heel moves back toward your buttocks. You should feel tension along the front of your right thigh. Repeat with your left leg and right hand. You can add an additional stretch by leaning forward at the waist. Calves Stand facing a wall or stationary object, about 2 feet away from it. With your feet together and your knees locked, lean forward. Apply a stretch on your calves by slowly moving your hips toward the wall. Be sure to keep your heels on the floor and your back straight. You can feel an additional stretch by slightly bending one knee at a time.