Chelsea's Fundamentals of Weight Training

Though the gym can be a daunting process of trying to figure out what to do with all of the equipment that is spread out over a massive space of square footage, I like to think of it as a playground. Do you remember when you were a kid and recess still existed and you could not wait to push through the doors to the playground and let off some steam? Well my friends, no matter how old you are, the gym can be just that for you!


In Part one of "Working out on your own" we discussed the importance of establishing a game plan for your workout. Lets review:

1. Make exercise personal
2. Set a short term goal
3. Determine your weekly exercise frequency

* Body Maintenance: 1-3 days a week
* Body Change: 3-6 days a week

Once we have tailored our workouts according to what will keep us consistent and motivated, and we know exactly what we are working for, and have determined the number of days we will workout, now it's time to get to work. Now what? No need to worry!

Trainer's Tips: What to do in the gym?

1. Explore and investigate what your gym has to offer

* Personal Training: Hiring a personal trainer can be an effective and educational investment. A personal trainer will be able to help you with your short term goals, determine what kind of workout will be best for you, and guide you through a workout that will suit your fitness level.
* Group Classes and Boot Camps: Take a class! Classes and Boot Camps are absolutely awesome. Not only will you begin to learn several exercises that you can do on your own, but they are perfect when you are in need of motivation and a swift kick in the booty! All you have to do is show up with your game face and you will be guided through a total body workout.

2. Chelsea's Seven Basic Exercises to get started with:

* Squat, Lunge, Chest Press, Lat Pull Down, Push up, Assisted Pull up, Plank
* In the world of You Tube, on line tutorials, magazine overload, and the thousands of fitness books that fill the shelves of your local book store, exercise education is right at your finger tips if you are unable to hire a personal trainer. Start with these basic exercises to jump start your fitness routine.

3. Reps, Sets, and Rest:

* How many reps do I do? 12-15 repetitions
* How many sets do I do? 2-3 sets
* How long do I rest in between sets? Though rest is ultimately personal, I recommend 45 seconds- 90 seconds depending on your physical conditioning.

4. What weight do I use?

* Chelsea's Basic recommendation: Choose weight that will challenge you for 12 or 15 reps.

*** Interpretation: If you are doing 12 reps of a particular exercise,
I recommend that at reps 10-12 your heart is pumping and
your muscles are telling you that they cannot do another rep.
The same is true for 15 reps, when you reach your 13th
repetition you should be very excited to be finished soon.

5. Form and Technique: The basic ergonomic guidelines

* Feet shoulder width apart, whether you are seated or standing
* Hips and shoulders squared
* Neck neutral, chin aligned with your sternum, ear aligned with your shoulder, shoulders aligned with your hips, hips aligned with your knees, knees aligned with your ankles, and toes pointed forward or slightly turned out
* Keep your angles: "W" and "L" angles = Elbows and shoulders aligned. 45 and 90 degree angles = ankles to knees to hips to shoulders
* Keep your base with your legs, whether you are seated or standing.
* Engage your core and lower back, and pull your shoulders down and back.

6. Intensity: How hard do I work?

* Target Heart Rate: Click here - Your target heart rate is based on a formula for the average individual. Use this as a guideline and a smart approach when just beginning to workout. However, accuracy and precise estimation will go far beyond a formula for the average person. Pure Austin offers V02 Max testing Click Here that is a physical performance test that will produce an accurate assessment of your target heart rate. This test also measures your conditioning, a great tool to use to track your progress and your results.
* Chelsea's Heart Rate Philosophy: Workout with purpose. If you are reading, talking, or hardly working up a sweat then you are not working hard enough to burn calories and shed fat. Work within the 70-85% range of effort and intensity. Not every workout can or needs to be intense; however it is important that you feel as if you are standing on the edge of your aerobic capacity for 80% of your workouts. What you put out you will get in return!

Exercise, fitness, and weight training is an adventure. Explore and investigate. Do not get intimidated by the how to. This is an opportunity for you to learn how your body works, to see your body's structure change, and to understand that with consistent work and effort you will produce results. Making fitness a lifestyle is a life long process.

"Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it." Greg Anderson