Beginners generally should start with the machines. As you get into it, begin
also using the free weights. The machines only
allow a restricted movement which helps to insure
you do the exercise right. However, with the free
weights, you also develop the small muscles that
keep a dumbbell from tipping or rotating, for instance.
Good form, not the amount of weight lifted, is the key to success. The
whole idea of weight lifting is to isolate each individual set of muscles
and work them. Bad form
can mean you are using other muscles to compensate, so you don't get the benefit
of the exercise on the targeted muscles. And bad form can also mean you will
strain something that will hurt so bad you will be out of commission for weeks
(even permanently).
The
first time you work out, or even if when you use a new machine, keep the weight
ridiculously low for the first few times. (Even so, expect to be really sore
the next day.)
It has been said that "pain is weakness leaving the body," along
with the cliché "no pain, no gain" but there is big difference between
"good pain" and "bad pain". Rest for a couple of days until the
pain goes away and if it doesn't, see your doctor. Don't play
macho and risk seriously hurting yourself.
Rest 24 hours between working on a specific
body part and doing it again. When you work a muscle, you
do a little damage to it. It takes time for your body
to repair it, while also making it slightly stronger.
In other words, resting is when your muscles actually grow.
(And resting means not only resting those
muscles, but getting enough
sleep. You students know who we are talking to.)
Slow movements, not jerky. Generally it should take two seconds
or so to raise or lower a weight. If in doubt, go slower.
Don't clang weights between each rep. Not only is this
annoying to others, but it takes the tension off the muscles for
a brief movement.
By the same token, don't "lock out" a joint at the full
extent of the movement, as this also takes tension
off the muscle for that period. It also can damage a joint.
Exhale as you strain to lift a weight. Breathe
in as you lower the weight.
Warm up on the cardio for at least five minutes
unless you just came in from
walking up the Approach from downtown. Then do your
stretches.
(You don't want to stretch
cold muscles. In fact, the best time to stretch
is AFTER your workout.)
In general, you would want to do up to three
sets on each machine or each exercise, 8 to 12
reps each time. If you find you can consistently
do over 12, increase the weight. If you can't do
8 reps, bite the bullet and decrease the weight. However,
if you want to get more definition, you might want to
increase the number of reps you do each up to 20
(such as for your abs), while to build bulk, you might
want to go for slightly heavier weights that you can
only do 6 or so reps.
For the fullest workout, you want to hit a muscle from all angles. Thus for
instance, you might want to use regular dumbbell curls, hammer curls, and
reverse curls to work your biceps, all of which vary in the way you hold the
dumbbells. Or on leg exercises, point your toes in on one set, straight ahead on
the next, and outward on the third. There is some overlap between the Cybex and
Paramount machines, where it might seem one is the same as the other, but the
best strategy is to use both. You might use the Cybex machines, for instance, on one day and the
Paramount machines the next day you work that
set of muscles, or maybe use one for a few weeks, then
change.
In general, work on the larger muscles first. For
instance, if on one day you are working on your triceps
and chest, concentrate on the chest first, then the triceps.
There is no such thing as "spot reducing". You lose
body fat from all over your body proportionately, no matter
where you burn the calories.
You can't "melt" fat by wearing extra clothes. Some
people have the idea our body is like a candle. They think if we
sweat, the fat, like wax, will soften and
leave the body. (If it was true, the fat would melt
from the deposits and get into your blood stream,
where it would solidify and clog your veins and arteries.
Not good.
But it isn't true.)
Your body fat is almost exactly like bacon. You
know that in order to melt off the fat, the
bacon has be hot
enough to sizzle. Yet if you were able to raise
your body temperature above about 106 degrees Fahrenheit,
you DIE! This can happen and is called heat stroke.
People who bundle up and sweat a lot might think they
are melting off the fat if they weigh themselves
before and after. Actually any weight loss
is temporary, due to lost of water. Dehydration, too, is
dangerous.
Muscle doesn't turn to fat (or vice-versa). If you
build up muscles and then stop, the muscle tissue does
not turn to fat cells. What might happen to suggest
this is that you continue to eat the same number
of calories you needed when you were exercising, but
since you no longer need that many, they (the calories)
turn to fat while the muscles slowly wither away.
Drink water. Lots of water. Soda, coffee, etc. doesn't count.
Every few weeks or couple of months,
change around your routine.
Here is what NESTA (National Exercise & Sports Trainers Association)
recommends:
They identify five levels with about four to 8 weeks for
each level before advancing. They say you should
concentrate all the six types of fitness (balance,
flexibility, body composition, muscular endurance,
muscular strength, and aerobic capacity within each
of these five fitness levels.
Neuromuscular facilitation is what NESTA considers
the first level, where someone learns coordination
between the brain and the musculoskeletal system.
This is the time to learn proper form (form, form, form) and this
phase is marked with high reps and low number
of sets, along with short rest periods.
Muscular endurance is the next phase, with greater
loads for longer times with minimal recovery between
sets. High reps continue in this phase, with additional
sets added and a short rest period for every body part
worked. Assuming proper form has been learned, there
can be more emphasis on muscular conditioning.
Hypertrophy (building muscle, starting to bulk
up) is the goal during this phase. The number
of reps is moderate with more rest and sets.
It is important that as the muscle is lengthened
during the rep, the time it takes for this
is longer than on the other phase, as the muscle
contracts. In other words, as you lower the weight,
go slower than when you raised it. (Going fast or trying for explosive
reps will achieve little in mass or size.)
The phase is mostly about strength. The number
of reps is low and there is a longer rest taken
between sets. Lack of enough rest between sets
and between exercises will not give great results.
Power is the final goal of the last phase, with
emphasis on sport-speed and explosive power. This
is also known as "plyometric" training, the goal
is to exert the max force in as little time
as possible. The sets are very short with
maximum effort on each rep, and lots of rest
between sets.
NESTA says there should be at least 48 to 96 hours
(two to four days)
rest between working out one set of muscles and doing
those muscles again, since it during rest that the
muscles get stronger. If you either train the
same muscle group in less than two days or more
than four will lead to overtraining. They said
don't work out each part once a week as this
is too long a period. If you feel ready to
work out any group of muscles in less than
two days, then you must not have worked them
out hard enough. If you need more than 96
hours, you probably are working them too
intensively and you won't progress, either. (In
other words, you want to work out your entire
body two or three times a week, not four times,
not once - or less.)
Keep track of your progress via the card that is available on top
of the file cabinet next to the personal items cubby or print out this
form:
If you have any ideas, suggestions, comments, etc. as to either what
is or should be on this website, or the Mueller Center in general,
please let us know.
To contact us:
Phone: 276-2874
Fax: 276-2817
Email: mugrap@rpi.edu
