281116 Basic exercise routine strength training instructions

281116 Basic exercise routine strength training instructions

General warm up three to five minutes before each session consisting of one of the following:

Skip rope for two to five minutes-alternate high speed with moderate speed skips. Ride your bike/treadmill (if your bike an inside stationary one) in the same way as you skip.

Area specific warm up for ten to fifteen reps each movement.

Upper body

Four shoulder exercises

Lower body:

Body weight squats followed by body weight good mornings

Exercise specific movement

Begin with fifty percent of your anticipated workout weight for ten reps.
Vary the schedule from upper to lower starting out exercises each time you lift. Lift three to five sets of eight to ten reps with a work to rest ratio of
1:4-5. For example, if you lift for ten seconds then rest for forty to fifty seconds. You can go from one arrowed exercise to the next without much rest due to the agonist and antagonistic muscle actions. Rest a bit longer between the numbers sets.

Begin with 70% 1RM and after two to three weeks move up to seventy-five percent. At six weeks lift with eighty percent of your one rep maximum.

The workout schedule:

  1. Military presses   Chin ups or pull downs
  2. Bench press        Barbell rows
  3. Sit ups with weight-Cobras with a hold for thirty to forty seconds in the up position
  4. Squats       Stiff leg dead lifts (Hold off on these until I can watch you)
  5. Good mornings
  6. Calves-high reps of twenty to fifty for two to six sets

The cool down

End with static stretches for the exercised areas; allow your breathing and pulse to return relatively close to normal. Eat fifty grams each of a high glycemic carbohydrate and a good quality protein within ten minutes of finishing the session. Keep a logbook.

080417 Spare tire risks associated with carrying fat around your stomach.

080417 Spare tire risks associated with carrying fat around your stomach.

By Danny M. O’Dell, MA. CSCS*D

According to recent research, those who have a large potbelly appear to have a higher risk of arteriosclerosis. This is the medical term for the fatty buildup on the lining of arteries that researchers now believe increases the risk of heart attack and stroke. SOURCE: Diabetes 2003;52:172-179

People who carried this “spare tire” of fat around their waists are more likely to have increased fat and cholesterol in their blood.

261116 Beginning fitness and health exercise guidelines

261116 Beginning fitness and health exercise guidelines

Often times an activity requires specific equipment be available in order to participate. Advanced fitness and strength training methods fall into this category. However a beginner with the desire and motivation to get moving will do well without any specialized gear. Just the basics are necessary.

Clothing that is comfortable and even a bit loose fitting, paired up with a quality cross trainer athletic shoe can be a beginning. Place the accent on quality when making your purchases; they last longer and in the long run you get more for your money. Once you’ve got the clothing it’s time to begin.

Start out with an overall general warm up prior to any intense exercise, the exception may be for those of you who like to jog. In your case just start out on your run but go slower until you are warmed up sufficiently to move faster. Notice that I am not advising you to stand like a stork and pull the other leg up to your buttocks. This is a waste of time and can cause injury to a cold muscle.

Exercise at an intensity level high enough to produce results. Aerobic benefits appear shortly when exercising within your target heart range. Stay away from the low intensity nonsense-get going. And for you strength athletes lift in the two extremes of your one repetition maximum. One day will be at the 30-60% for speed and the other at 85-100%.

Train at a level of intensity that allows you to carry on a conversation with your friends. If not, then you’re overdoing it a tad unless you are getting ready for a contest.

Keep yourself hydrated. The days of toughing it out without water are long gone.

The cool down is as important as the warm up. One of the most effective cool downs is to simply walk around until your breathing and pulse return to near normal levels.

If you happen to be a little under the weather, health wise, it’s best to skip your session for the day. Get well and then hit it again.

Having a good time while you exercise means you’ll more than likely stay with it longer and staying with it means making steady health progress.

211116 Energy system training

211116 Energy system training

% max power Primary system Exercise duration Work to rest ratio
90-100 % Phosphagen 5-10 seconds 1:12-1:20
75-90 % Fast glycolysis 10-15 seconds 1:3-1:5
30-75% FC/oxidative 1-3 minutes 1:3-1:4
20-35% Oxidative > three minutes 1:1-1:3

Rest periods per specific goals:

Strength 2-5 minutes
Power 2-5 minutes
Hypertrophy 30-90 seconds
Muscular endurance < = to or up to 30 seconds

Depending upon your training goals these charts provide a guideline to the systems used in your training and the ways to implement them. It should be kept in mind that training one system at a time is the correct method if you expect to see results.

Information from Essentials of Strength Training and Conditioning by Baechle and Earle

191116 Samo samo

191116 Samo samo

It has been said that the definition of insanity is doing the same thing over and over then expecting a different result each time. This may not be the actual definition of insanity but the concept certainly fits those who are exercising the same way and not seeing the results they want to achieve.

We had supper the other night with a long time friend of twenty-three-plus years who mentioned she was working out. When she told me what she was doing it turned out to be a pretty aggressive combination of cardio and strength training with a heavy emphasis on the cardio portion.

Most people who know me realize that once the fitness and strength topics come up I will have a comment or two about the subject. My wife just rolls her eyes most men would take this as a clue but being a bold person who can stand the wifely heat I plunge right in and put in my dollars worth of opinion.

In some cases, the person may actually be on a good program but most of the time the program has far outlived its usefulness. The reason for this is your body demands a challenge. If this isn’t present then there are only two directions it will go; stagnate or slip backward, neither of which is what any fitness enthusiast want to see happen to their hard-earned gains.

In order to make good progress each session, a change is needed to your routine. And one of the ways to make these changes is to keep track of what you’re doing every time you exercise. It is really easy to fall into a pattern of doing the same thing every time you hit the gym. By looking at your logbook you’ll soon see these patterns developing.

Your body physiologically adapts to the stresses of exercise in this manner. First to the repetitions, next to the sets performed, then to the exercise itself. A variation in any of these three will create a whole new exercise experience, one that will keep you on the positive track to successfully achieving your fitness or strength goals.

141116 Working out at home

141116 Working out at home

It’s nice to walk into a well-equipped gym and be able to hit your session with unbridled enthusiasm. Normally the costs are within reason and if it has highly qualified trainers all the better. But what if you don’t have the money, the transportation or even the time to go to one of these places for your daily exercise? The solution can be found right in your own home.

If you are just starting out you don’t need a lot of fancy equipment to get into shape. And you certainly don’t have to have the latest in workout clothing. Sweats and an old Tee shirt complement one another perfectly. I would recommend, however, investing in a good pair of cross trainer or basketball style of shoes.

Next, start saving a few plastic milk containers. These make ideal adjustable weights and setting them up is easy just put a ruler along the sides and measure and mark out inches all the way to the top.

Before you exercise add water or other material up to any of the marks and weigh it. Both containers should weigh about the same. Now you’ve got a set of dumbbells.

I’d suggest getting a skip rope. Buy a length of half to three quarter diameter sized nylon rope at the hardware store. The right length is about twice your height off the spool. It’s long enough when you can stand in the middle and each end comes up to your shoulders. Cut it off and then have the ends sealed to prevent it from fraying. You’re all set to go for the cardio portion of your exercise program.

If you have the inclination, then buy a set of exercise tubes. An alternative is to go to a medical supply store and get a few lengths of different sized latex surgical tubing. Make certain you aren’t allergic to latex.

Grab a big juice container of plain water and get started because every day wasted is one you’ll never get back.

121116 Exercise suggestions for those with limited equipment

121116 Exercise suggestions for those with limited equipment

Make a space to work out in that is easy to get to. Get all of your gear in one spot so it is available for immediate use without moving a lot of stuff around each time.


  • Bicycle
  • Dumbbells
  • Treadmill
  • Stability ball

Set up the dumbbells in 5, 10, 15, and 20 pound sets. Make sure the collars are on tight and the weights are centered on each one.

The warm up

Begin on the treadmill or your bike at the low end of each of the times. Start out at a walk for 1-2 minutes. As your pulse becomes faster increase the speed and work up to a fast walk or slight jog for another 2-3 minutes. Now slow to a walk for another 1-2 minutes. As you become stronger these times will seem awfully low, once that happens then add 10-25% more to each of them. At some point you will find the ideal warm up time that just feels right for your needs.

Leg rotations

Move your legs in giant circles, forward and backward and then out to the sides. Hold onto something sturdy if you are unsure of your balance. Gradually you’ll want to do these without support to enhance your balance capabilities.

Shoulder series

Do each one of the following 15-20 times each.

  • Wide clockwise circles with outstretched arms.
  • Wide counter clockwise circles with outstretched arms
  • Arms straight to the sides with palms facing the body moving out front and back over head without bending them
  • Arms bent at 90° and then extended rapidly to the front and back to the 90° starting position
  •  Arms bent at 90° and then extended rapidly to the front and back to the 90° starting position

The exercises This is just a minute fraction of the ones that are available.

Column one Column two Column three Column four
  • Dumbbell Military presses
  • Chin ups or pull downs
  • Dumbbell floor presses
  • Dumbbell rows
  • One arm dumbbell rows
  • Dumbbell bench Squats
  • Wall squats
  • Dumbbell dead lifts
  • Dumbbell good mornings
  • Dumbbell side bends
  • Leg Raises
  • Straight leg/stiff leg dead lifts
  • Dumbbell curls
  • Dumbbell Triceps extensions
  • Dumbbell Wrist curls-flexion and extension
  • Thors hammer wrist deviations


  • Dumbbell Calf raises
  • Abdominal exercises of your choice

The schedule

Work out five times a week for fifteen to twenty minutes a day. Each day will be a different series of exercises that you choose to do. Start out by doing two sets of eight repetitions with a rest of 30 seconds between each set. Gradually increase up to four to five sets of eight as your conditioning improves. Work quickly but without throwing the weight around. Let your muscles do the work instead of momentum.

Keep your pulse up in the 70-80% target heart rate (THR) range as you exercise. This is found by taking your age from 220 and multiplying the result by 70-80%. Although this is a very common method of finding your THR it is also somewhat inaccurate because the outcomes may be off by as much as 10 percent plus or minus.

Begin your exercise session with the warm up, move onto your choice of exercises from columns one, three and four and then cool down with a few selected static stretches.

The second day of exercise begins again with the warm up and your selections from columns two and four. Follow this with your cool down and you are done for the day. The week ends can be days off or walking for fun sessions. Add weight as these become easier to do each day. The heavier you lift, the stronger you’ll become. The greater your muscle mass the higher will be your calorie expenditures each day.

Schedule sample

Day one from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Day two from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

Day three from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Day four from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

Day five from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Week end off

Day one from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

Day two from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Day three from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

Day four from column one, three and four

  •  Dumbbell military presses
  •  Dumbbell curls
  •  Abdominal exercise
  •  Calf raises

Day five from column two and four

  •  Dumbbell bench squats
  •  Dumbbell good mornings
  •  Abdominal exercise
  •  Calf raises

You will notice that each week emphasizes more of one part of your body by doing either upper or lower torso exercises three times instead of two sessions per week.

071116 Strength training

071116 Strength training

Working out with weights does more than just build muscle and increase your bone mineral density. It decreases your chance of injury and helps promote better agility, balance, and coordination.

Stronger bones help to forestall osteoporosis and decrease the risk of fracture if you happen to fall. Not only will strength training help make you better in your chosen sport or favorite recreational activity it also strengthens your ligaments and tendons thereby making your joints less susceptible to injury.

The development of greater strength makes daily life easier by helping to eliminate muscle weakness and muscle strength imbalances within your musculoskeletal system. Being stronger makes carrying the groceries and working around the house less strenuous.

Resistance trained legs will make that daily walk or those recreational runs you may have planned to enter this year more pleasurable to accomplish.

For those of you who have recurring back, neck or shoulder pain a strength training program can be a God send. Simply getting stronger in these over worked and over stretched muscles can often time alleviate chronic pain symptoms.

Where to begin?

Start out by exercising the major muscle groups at least twice a week. These groups include the shoulders, upper back, chest, lower back, arms, abdominal, legs hamstrings and calves.

Do two to three sets of eight to ten repetitions with rest periods of thirty to sixty seconds between each set of exercises.

051116 Adaptations to strength

051116 Adaptations to strength

Positive adaptations to strength and thereby power accumulations will take place with workouts scheduled twice a week. Day one should emphasize the development of strength through the use of heavy weight loads and low repetitions.

On the second day of training concentrate on increasing your power output by the use of alternating loading. Set up the equipment so there is a light and a medium heavy station for each piece of gear. The light spot will be loaded with weights in the 30-45% one rep max range. The heavy will be set at 60-75% one rep max.

Go from one directly to the other for one full set. The rest for three to four minutes before beginning again.

Or use the second day as a speed day with weights in the 45, 50 and 55% 1RM. For the squats do them in eight to nine sets of two reps, benches eight to nine sets of three reps and for the dead lift do them in ten to twelve sets of one rep.

Attack the weak points of your strength development

“Avoid what is strong and attack what is weak” (Sun-Tzu, The art of war, 500 BC). The same can be said for strength training: Keep your strong points strong but hit your weak areas with high intensity until they are the strong ones.

Train for strength and power

Train for strength and power by challenging your CNS to actively engage with the heavy weights. Develop strong tendons by using weight loads that will not allow more than 1-3 repetitions before failure. Focus on myofibrilar hypertrophy rather than sarcoplasmic. Work the muscles to be strong instead of just looking strong.