| Many people are afraid to start training with | | | | abdomen). You should do 1 set per muscle group |
| weights. Some think they'll injure themselves and | | | | that consist of 8-12 repetitions (reps). The only |
| others don't know where to start. Luckily, the | | | | way 1 set per muscle group can be effective is if |
| ACSM (American College of Sports Medicine) has | | | | by your last rep you can't do anymore. You'll |
| some guidelines that will help make your workout | | | | have to figure out a weight for every exercise in |
| easier to do and more effective. | | | | which you can reach that point. Keeping a log will |
| First, you need to choose a mode of exercise. A | | | | save time so you don't have to find the right |
| lot of options exist for resistance training. You can | | | | weight each week. |
| use free weights, machines or even your own | | | | Do each rep in a controlled way. Don't jerk the |
| body weight. Machines offer the safest workout | | | | weights and go at a constant speed throughout |
| and should be used by beginners. Free weights | | | | the range of motion. Each rep should last 3 |
| typically recruit more muscles than machines | | | | seconds on the concentric contraction and 3 |
| giving you a better workout. Unfortunately there | | | | seconds on the eccentric contraction (3 seconds |
| is a higher risk of injury associated with free | | | | down and 3 seconds up) with a normal breathing |
| weights. Once you feel comfortable with | | | | pattern. You should take enough rest between |
| machines, you can move into free weights but | | | | exercises to do the next one with good form. |
| know that machines will still give you a good | | | | Every 2-3 workout sessions, you need to pick |
| workout if you want to stick with them. | | | | some new exercises. |
| After you've chosen the mode of exercise you | | | | These guidelines should help you start a good |
| need to pick the exercises. The ACSM | | | | workout routine. Be patient as you won't see |
| recommends you do a minimum of 8-10 | | | | results overnight. Sticking with a strength training |
| exercises that target all the major muscle groups | | | | program will give you many benefits in the long |
| (hips, thighs, legs, back, chest, shoulders, arms, | | | | run. |