Weight Lifting and Cardio Weight Lifting and Cardio By: Josh Self By: Josh Self

Benefits of weight lifting  Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. So for someone burning 2000 calories per day, that's a potential 300 extra calories, more than a Mars bar, burned every single day.  Adding a little strength training to your workouts will burn extra calories every day. You'll even be burning extra calories while you're sleeping or sitting on the couch watching your favorite T.V. show.  Do not be disheartened if initially you seem to be staying at the same weight or gaining slightly. Muscle weighs more per square inch than fat, so while your weight might not be dropping very quickly, your clothes are feeling baggier and you are seeing a healthier, slimmer and better toned you in the mirror.  Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. So for someone burning 2000 calories per day, that's a potential 300 extra calories, more than a Mars bar, burned every single day.  Adding a little strength training to your workouts will burn extra calories every day. You'll even be burning extra calories while you're sleeping or sitting on the couch watching your favorite T.V. show.  Do not be disheartened if initially you seem to be staying at the same weight or gaining slightly. Muscle weighs more per square inch than fat, so while your weight might not be dropping very quickly, your clothes are feeling baggier and you are seeing a healthier, slimmer and better toned you in the mirror.

Benefits of Weight Lifting  Weight training is just as suitable for women as it is for men. Many women are wary of taking it up for fear that increased muscle means increased masculinity, this is not the case.  Testosterone is a very important factor in the development of muscle shape, so as women have very low levels of this hormone their muscles develop differently, meaning a little resistance training will not lead to a bulky, butch physique. building a little extra muscle can actually reduce the risk of injury.  Strong muscles, tendons and ligaments are much more capable of withstanding stress, and the improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain.  Weight training is an excellent way of combating several symptoms we all face as we get a little older.  Weight training is just as suitable for women as it is for men. Many women are wary of taking it up for fear that increased muscle means increased masculinity, this is not the case.  Testosterone is a very important factor in the development of muscle shape, so as women have very low levels of this hormone their muscles develop differently, meaning a little resistance training will not lead to a bulky, butch physique. building a little extra muscle can actually reduce the risk of injury.  Strong muscles, tendons and ligaments are much more capable of withstanding stress, and the improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain.  Weight training is an excellent way of combating several symptoms we all face as we get a little older.

Chest  Bench Press (Barbell)  The bench press targets the pectoralis major, lower and upper. It also hits your front delts (shoulders) and triceps. Each of the body parts mentioned are important when it comes to having a strong bench.  Flat Bench  Incline Bench  Decline Bench  Bench Press (Barbell)  The bench press targets the pectoralis major, lower and upper. It also hits your front delts (shoulders) and triceps. Each of the body parts mentioned are important when it comes to having a strong bench.  Flat Bench  Incline Bench  Decline Bench

The Proper Bench Press  With your back flat on the bench without arching your back. Lift the weights straight up, then after a pause bring it back down again.

Triceps Workouts  Dips  While gripping parallel bars or chair, raise and lower yourself using your arms keeping elbows as close as possible to your torso.  Dumbbell Kickbacks  Keep arm and elbow close to waist. Hold dumbbell in a neutral position and extend forearm back as far as possible (using elbow as pivot point). Do not move arm (humerus)  Dips  While gripping parallel bars or chair, raise and lower yourself using your arms keeping elbows as close as possible to your torso.  Dumbbell Kickbacks  Keep arm and elbow close to waist. Hold dumbbell in a neutral position and extend forearm back as far as possible (using elbow as pivot point). Do not move arm (humerus)

Bicep Workouts Sitting Dumbell Curl While sitting and your one arm laying across both legs, hold a dumbell in the other hand and bend over so its perpendicular to the ground and resting against your other arm, then curl it up and back down again. Standing Dumbell Curl Hold dumbell in each hand with a supinated grip and elbows full extended in front of you. Keep elbows by your waist and curl weight (one arm at a time) while using elbow as pivot point. Do not move arm (humerus) Sitting Dumbell Curl While sitting and your one arm laying across both legs, hold a dumbell in the other hand and bend over so its perpendicular to the ground and resting against your other arm, then curl it up and back down again. Standing Dumbell Curl Hold dumbell in each hand with a supinated grip and elbows full extended in front of you. Keep elbows by your waist and curl weight (one arm at a time) while using elbow as pivot point. Do not move arm (humerus)

Back  The Movement  Keeping your body stationary, exhale and pull the bar down in front of you, down to chest level. Your elbows should point back. Inhale and slowly extend your arms back overhead—but not completely (the weight stack should not slam, but should come close to touching). Throughout this movement, you should not move forward or backward from the waist—remain still. Aim for 8-12 repetitions and 1-3 sets.  Results  Strong, defined back (latissmus dorsi) and better posture  The Movement  Keeping your body stationary, exhale and pull the bar down in front of you, down to chest level. Your elbows should point back. Inhale and slowly extend your arms back overhead—but not completely (the weight stack should not slam, but should come close to touching). Throughout this movement, you should not move forward or backward from the waist—remain still. Aim for 8-12 repetitions and 1-3 sets.  Results  Strong, defined back (latissmus dorsi) and better posture

Back  Pick up the bar starting with a shoulder width grip. The grip can be varied wider or closer. It works best to use and wider overhand grip or a narrower underhand grip. You can switch grips or widths each set or each workout.  Bend forward at the waist to a 45 degree angle or lower keeping your head up and back arched. Your legs should be slightly bent. Always look straight ahead or up during this exercise, this forces your lower back into an arch and prevents injury! To hit the center of the back and build thickness, pull the bar to your chest as in the picture below. To work the lats for width as well as thickness, pull the weight up and back into your lower abdominals. The motion should be like sawing wood with both arms.  Pick up the bar starting with a shoulder width grip. The grip can be varied wider or closer. It works best to use and wider overhand grip or a narrower underhand grip. You can switch grips or widths each set or each workout.  Bend forward at the waist to a 45 degree angle or lower keeping your head up and back arched. Your legs should be slightly bent. Always look straight ahead or up during this exercise, this forces your lower back into an arch and prevents injury! To hit the center of the back and build thickness, pull the bar to your chest as in the picture below. To work the lats for width as well as thickness, pull the weight up and back into your lower abdominals. The motion should be like sawing wood with both arms.

Legs  Squat  The squat targets the quadriceps. It also hits the glutes, hip adductors (inner thigh), and calves. There are many types of squats, but we are going to look at the rear squat.  Squat  The squat targets the quadriceps. It also hits the glutes, hip adductors (inner thigh), and calves. There are many types of squats, but we are going to look at the rear squat.

The Proper Squat  Start with bar placement: The bar should rest below the top of your shoulder, at the bottom of the traps. Your head should be up and you should be looking forward. This should be with shoulders back and chest out.  As far as the stance goes, each person has to find a stance with which they feel comfortable. Your feet should be pointed out while placing most of your weight on your heels.  Squatting is done by taking the bar off the squat rack in this position. You want to limit how far away from the rack you have to move, because extra movement used needed energy.  It is suggested to go down until your thighs are parallel to the floor. If you go deeper than this, make sure not to bounce to get back up. As always make sure you have a spotter.  Start with bar placement: The bar should rest below the top of your shoulder, at the bottom of the traps. Your head should be up and you should be looking forward. This should be with shoulders back and chest out.  As far as the stance goes, each person has to find a stance with which they feel comfortable. Your feet should be pointed out while placing most of your weight on your heels.  Squatting is done by taking the bar off the squat rack in this position. You want to limit how far away from the rack you have to move, because extra movement used needed energy.  It is suggested to go down until your thighs are parallel to the floor. If you go deeper than this, make sure not to bounce to get back up. As always make sure you have a spotter.

Legs Legs Leg Extension By strengthening the vastus medialis, vastus lateralis, and vastus intermedialis you reduce the chance of common knee injuries Leg Curls Agonist of the anterior side of quad. Important to strengthen bicep femoris, sartorious, and gracilous as well, to reduce common injuries. Leg Extension By strengthening the vastus medialis, vastus lateralis, and vastus intermedialis you reduce the chance of common knee injuries Leg Curls Agonist of the anterior side of quad. Important to strengthen bicep femoris, sartorious, and gracilous as well, to reduce common injuries.

Benefits of Cardio  The best cardio exercise works the body towards the higher end of the target heart rate. This slightly higher intensity develops a greater physical fitness because the heart, lungs and the whole cardiovascular system must adapt to become stronger. Examples: Walking, Running, Swimming, and Biking.  With a stronger and bigger heart more oxygenated blood, rich in nutrients and energy can be delivered to hard working muscles. A greater lung capacity allows us to exercise for longer durations without that common tired feeling after a workout. A stronger cardiovascular system means more capillaries innervating muscles which delivers more oxygen to each cell enabling them to burn more fat during both exercise and inactivity.  The best cardio exercise works the body towards the higher end of the target heart rate. This slightly higher intensity develops a greater physical fitness because the heart, lungs and the whole cardiovascular system must adapt to become stronger. Examples: Walking, Running, Swimming, and Biking.  With a stronger and bigger heart more oxygenated blood, rich in nutrients and energy can be delivered to hard working muscles. A greater lung capacity allows us to exercise for longer durations without that common tired feeling after a workout. A stronger cardiovascular system means more capillaries innervating muscles which delivers more oxygen to each cell enabling them to burn more fat during both exercise and inactivity.

Aerobic “Cardio”  “Aerobic” literally means in the presence of oxygen. In general, any activity that allows oxygen to release energy through metabolism and that is performed at a low to moderate intensity for more than 90 seconds is usually considered to be an aerobic activity. Because aerobic exercise increases your need for oxygen and requires your heart and lungs to work harder, the benefits of aerobic activity include increased cardiovascular capability and a decrease in body fat.

Anaerobic “Cardio”  During anaerobic activity, carbohydrates must be converted into energy very quickly in order to meet sudden and massive energy demands. Such demands occur when you lift, jump, kick, hit, sprint or throw movements included in many sports.

Importance of Fitness  No matter what type of fitness you are using whether it is strictly weight lifting, cardio, or maybe a mix of both. A high level of fitness is important because it also contributes to the quality of life. The body adapts to stresses imposed upon it. The less one does, the less the body will be capable of doing. Lack of physical activity causes a phenomenon called disuse atrophy, a condition where the body begins to deteriorate because of non-use.