The ACSM recommends one set of 8 to 12 repetitions of 8 to 10 different exercises for the major body parts which include:
Chest, upper back, abdominals, rectus spinae (lower back), quadriceps, hamstrings, calves, shoulders, arms, glutes.
However for younger persons whose bones and muscles may not be fully developed and for older individuals that
may be at increased risk for musculoskeletal injury and just beginning programs, this setting should be modified to
10 to 15 repetitions with reduced resistance focusing more on endurance before 8 to 12 repetitions are implemented.
We've all been sucked in by reality TV makeovers. The hitch is that drastic measures are often used to produce those dramatic results, and painful surgery simply isn't necessary to offset the droop caused by gravity and aging. You'll also build more power
.In fact, women who want a lift can just strength-train, which counteracts sagging by sculpting the pectoral muscles underneath the breasts. Do these chest moves two or three times a week and you bet your underwire you'll have a perkier profile in 4 weeks. HalfPush-Up
A. Place hands shoulder-width apart on bench. Balance on hands and balls of feet so body forms a straight line.
B. Bend elbows and lower body half the distance to bench (6 to 8 inches). Hold for 30 seconds, and then press back up to start. Do 3 to 5 reps.
A. Hold a 3- to 8-pound dumbbell in each hand and lie faceup on bench (or on a mat on the floor) with knees bent, feet flat on bench. With arms out at sides, bend elbows so upper arms are at shoulder level and palms are facing forward.
B. Contract chest and press weights up so that left wrist crosses over right. Lower to start. On next rep, cross right wrist over left. Continue alternating crisscrosses for 8 to 16 reps.
For this chest stretch, sit tall on bench with arms extended in front of chest, fingertips touching. Squeeze shoulder blades together and reach right arm up and out as left arm goes down and out so arms form a diagonal line (pictured). Hold for 30 seconds. Return to start and switch arm positions to repeat the stretch.
While you do these moves, keep your shoulders down and back, abs tight, and torso long and straight so you really feel your chest muscles working. Rounding your shoulders forward is a no-no because it can strain your neck and shoulders.
Let us look at each of the major body parts :
There are two basic parts to the chest; the pectoral major which is basically the larger portion between the armpit and the sternum and the pectoral minor
which is the smaller area just below the shoulder. Exercises for the chest are as follows:
Flat bench press (pec major):
Here we have the most basic exercise to develop a strong chislled chest. As the diagram shows the individual is laying face up on a flat bench, the angle used
enables the pectoral major (which is the larger of the two) to take most of the stress enabling it to grow as a result.The tempo should be relatively slow, so
you could for example count 2 seconds up and 2 seconds down. Aim for around 6-8 repetitions for stength; 8-12 for size; and over 12 repetitions for
Flat bench press with dumbbells (pec major):
This exercise is similar to the previous one but is performed with dumbbells instead. Use the same technique keeping the dumbbells at shoulder position;
press dumbbells up bringing them close together at the top and lower to start position (touch dumbbells on chest at the bottom).
Dips (pec major and minor):
These exercises target the triceps and chest areas. They work the same areas as the decline bench
Hold yourself at a parallel position on a dip bar and lower yourself slowly ; push back up to start position; try to lean foward to place more emphasis on the chest ,
try crossing your legs behing your bottom to do this.
Incline chest press ( pectoral minor)
Laying face up on an incline bench grab the bar with a grip wide enough that your arms are pependicular to the floor at the bottom of the rep; let the weight down and
press back up; inhale on the way down and exhale on the way up.
Decline bench(pec major):
This may seem as a difficult position for some initially; hook legs under bench as show above, use the same technique as the incline and flat bench lowering slowly
and pushing back up.
Clasp your hands behind your back with your palms facing up. Pull your hands down and press your shoulder blades together. Your chest should stick out. Hold for 10-20 seconds. You should feel the stretch in your upper arms and chest.
The back is the second largest muscle in the body after the legs, the diagram below shows the major parts of the back.
Here are some genereal exercises for the back;
This exercise includes a lot of the back muscles(traps,lats and rear shoulders) and a bit of the legs;glutes,hamstrings the technique is to stand with legs shoulder width apart, place a barbell close to the legs( this reduces the force of gravity between you and the floor); keeping the head up and the knees bent lift the bar up and stand straight up ,exhale on the way up and inhale going down. Do 6-8 reps for strength, 8-12 for size , and over 12 for definition.
Do not let the bar touch the floor between each rep, keeping the tension on the back muscles throughout the exrecise.
This exercise is done seated on a lat machine; grip the bar about 8 inches outside shoulder width; from arms fully extended pull the bar down to touch the top of your chest;try leaning back a bit as you pull
the bar down; squeeze your lats and return bar to the start position. This exercise includes a bit of biceps as well.
Bend over rows (with two dumbbells)
This exercise should be done in the position above; keep the knees bent and back straight; pull the weights up towards your sides and not your back; repeat.
Back extension using a stability ball
Position the ball under your hips and lower torso with the knees straight or bent. With hands behind the head or behind back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and that don't hyperextend the back
For flexibility and stretching, the ACSM recommends static stretching as the gold standard and safest form for
injury prevention and quick recovery, this involves stretching a muscle within it's normal range of motion to a
point of " Mild discomfort" and then hold that position (static hold) for between 10 to 30 seconds, at that point
concentrate on breathing, perform what is known as "pursed lip breathing" ie inhale through nose and exhale
through mouth closed except for a small opening in the middle (pursed lips), on the exhale,relax further into the
stretch. The idea is to stretch the muscle beyond it's point of elasticity where it can return to it's original size
to it's point of plasticity where it generally assumes the position stretched to thus lengthening.
These exercises will avoid exposing your joints to harmful repetitive impacts and help to strengthen
major muscles of the body. They add up to 11 minutes. Rest one minute breathing deeply between
Use dumbbells shoulder width on mat, holding the bars of the dumbbells places your wrist at a less stressfull position than
regular pushups. Perform pushups moving only arms and maintaining rigid position with rest of body, make sure your chest touches
the mat on the descent. Your arms lift approximately 70% of your body weight during a pushup, inhale going down and exhale
stand with your back straight holding dumbbells close to hip, palms facing forward,slight bend in elbows curl up until dumbbells
are at shoulder level (dumbbells should be 10 -20 pounds each), choose a weight so that the first 15 reps are easy and the next 15
are relatively hard. General guide is for each dumbbell to be 10% of the maximum normal body weight for your height.
Lie face up on the mat. Bend your left and right knee alternately towards your torso and move your legs as if you were cycling.
Keep your feet from touching the floor as you stretch out your legs. Count only when your right leg bends, inhale for two kicks and
exhale for two kicks.
Lie flat on back,knees bent, feet flat on floor. Place hands in a comfortable position either in front of chest or behind head,roll
upper body forward contracting abdominal muscles, lift shoulder blades off mat and hold for 1 second, inhale when lying back down.
Stand with legs shoulder width apart,back straight, arms down by side, bend legs until the tip of fingers touch the floor and stand back up
to start position. As a variation, hold dumbbells at side during movement, inhale on upward and exhale on downward movements
|Absolute and Relative Vo2 Max|
|Aerobic fitness is expressed in two ways: Absolute Vo2 max, and relative Vo2 max. Absolute Vo2 max is simply the amount of oxygen that the body uses during the performance of maximal effort; it is expressed in liters of oxygen per minute (liters/min). Relative Vo2 max is the absolute Vo2 max divided by body weight in kilograms and it is expressed in milliliters of oxygen per body weight per minute (ml/kg/min).||
In general, absolute Vo2 max is important in activities in which body weight is not lifted such as in swimming, cycling, and the lifting of weights and other objects. Vo2 max is mainly a function of work capability of the large muscle groups of the legs. Many good swimmers do not show high Vo2 max because of the specialized upper body work involved in this activity. Relative Vo2 max is important in such activities as walking, running, climbing uphill in which body weight is lifted.
day when doing absolutely "NOTHING". Sounds good right? Well it is a base for establishing an idea
exercise frequency and intensity to do, So please don't relax after calutating yours but stay active, Deal?
To estimate your basal metabolic rate (BMR), calculate kilocalories used per hour as follows:
For Women: Use factor of 0.9 Kcal per Kg of body weight
Then multiply Kcal/hr by 24 hrs to determine Kcal per day
1. Change pounds to kilograms: 120lb x 2.2kg=55kg
2. Multiply kg weight by BMR factor: 55kg x0.9 =49.5 Kcal/hr
3.Multiply Kcal/hr by 24: 49.5 kcal/hr x 24 =1188 kcal per day
*This is approximately about 1200 kcal per day.
Here are some simple exercises to assist you on your way to achieving your desired body,
|Bent Over Fitness Band Deltoid Extensions |