Questions abound: How much should you lift? How many times? When should you increase the weights? And why is there always one big sweaty guy hogging all the equipment? These questions (except for the last one) are answered simply in this back-to-basics guide.
Consider your experience and ability. If you're new to weight training, you may want to start with machines, where the exercise is done in a controlled manner or where it's controlled for you. After your muscles adapt, you can safely progress to free weights, which require more balance and coordination.
This depends on your goals. But assuming you're looking for strength and muscle tone, studies show that poundage that enables you to lift for 12 to 15 reps gives you the best results. The key: The last two to three reps should be challenging. If they're too easy, your muscles won't be challenged enough to make gains.
Plan on two to three sets of each exercise, although you can start with one set if you're short on time. To keep your heart rate up and to get the most bang for your buck, alternate between two or three exercises in a mini circuit, e.g., a set of squats followed by chest presses and a set of crunches. Think: legs, upper body, and abs or core.
In order to continue seeing results, you must up the ante every once in a while. Here's when: For general strength, bump up the weight when the last two reps are no longer a challenge. Depending on the muscle group (less for smaller arm muscles, more for larger leg muscles), add five to 10 percent.
Start with whichever one you want to do better. If you're focused on strength, warm up with a few minutes of cardio and follow with resistance training. If you're a runner and are focused on increasing your cardiovascular fitness, you should run first and lift later. If your goal is weight loss, however, you may want to base your decision on the calories burned during each activity. From a calorie-burning perspective, whether you perform cardio before or after lifting isn't likely to make much of a difference.
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