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At the Gym

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					At the Gym
What can you do at the gym?
  First of all, you have to
          warm up
• Doing some gently aerobic
  exercises and stretches will
  prepare you for physical
  activities.
                    Aerobics:
• This is the type of
  exercise in which
  oxygen is required,
  and is usually
  associated with
  any cardiovascular
  activity which
  requires a
  prolonged amount
  of exercise.
 Aerobic activities for warming up:
• To take a light stroll on
  the treadmill or
  running machine.
• To have a five
  minute cycle
  on the
  stationary bike
• To go on the stepper
                  Stretches
• When you stretch a part of your body (your
  legs, for instance), it straightens and your
  joints are exercised (the place where two
  bones are connected).
After you warmed up, you can start off
with your routine or circiut training. In
    this you will have to consider:
•   The Reps
•   The Sets
•   The Tempo
•   The Intensity
        Reps or Repetitions:
This consists of moving the weight load
through its complete range of motion in one
complete move and back again to the starting
position.
• For example, ten repetitions of a dumbbell
  bicep curl would be lifting the weight ten
  times, completing the move and returning to
  the starting position.
             Sets:
A set is a series of repetitions
that are broken down into a
prescribed number of
repetitions.
      For example, three sets of ten bicep dumbbell curls,
      indicated as 3 x 10, would mean that you would need
      to complete ten repetitions of bicep culrs, before
      having a short rest, then completing the second set,
      resting again and finally completing the third set.
                            3 x 10 Bicep Curl Set:

Ten repetitions   Resting                      Resting                     Resting
                             Ten repetitions             Ten repetitions




                             Done!
                 Tempo
The tempo refers to the speed of execution in
the concentric phase.
                  Intensity
Intensity is how
much workload (the
amount of work to
be done) you are
putting on your
specific muscle
group, or workout
duration. It can be
measured in
“levels”, from 1 to 5.

				
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posted:8/26/2012
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