Help me lift weights
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| Sun, 03-13-2005 - 1:19pm |
We have a small gym that is run by volunters on base. I went there on Friday and they have about 20 - 25 weightlifting machines. Some of them have the instruction tags on them but some don't. There is mostly no one there to ask and I am not really sure they would know .So I am collecting info on lifting weights. I did a few machines and I did 8 lifts and then waited a minute and did 8 more. Is it ok to lift and then move to the next machine and then come back to the first one later? Also I found I have no muscles in my arms. The most I could handle was 30 lbs (the lightest weight) but then I knew that. Should I really push myself or do I work my way up slowly? I did some arm exercise and was not sore the next day.
Just collecting info so I can do it right next time I go. Thanks everyone for your help.
Martina

Martina,
First of all way to go on deciding to lift weights. It is sooo good for you!
Based on what my trainer has told me and what I have read, what I do and what I recommend is:
You said that the most weight you could handle was 30 lbs. So what you want to do, is do as many reps of that as you possibly can. Really make yourself struggle on that last rep. Take a break of 30-60 seconds and then repeat that SAME machine. Once again do as many reps as you possibly can. Then move on to the next machine.
Also, when you are doing this make sure you work your large muscles first (Legs, Chest, Arms) before you do your smaller ones (Abs, Lower back). Additionally make sure you take a full day off between exercising the same muscle. Technically you can weight train 6 days a week if you work different muscles on back to back days. Myself though, I only weight train every other day and do my full set of machines each time. You gain strength when your muscles heal. That is why that is so important. Also, make sure you warm up before you do any weight training, otherwise you could hurt yourself.
I have a journal that I use to keep track of what weight I used, how many sets, and how many reps I did. My goal is to do at least one more rep everyday I weight train. There are days when I can't. I really try and I was only able to do the same as the time before, but there are other days when I can do 4 or 5 more than the time before. Once I can do 2 sets of 16 reps I add weight.
Like I said
Martina, you got some great advice from Crystal and Sylvia. I agree with what they both said. One question you had was about doing so many reps on one machine, moving to the next and eventually coming back to work on the first machine again....I believe this is the way "Curves" do their circuits- so yes, I believe it would be fine. Crystal gave some good advice about working different muscles on different days, working from BIG to smaller muscle groups and warming up.
Good for you for really getting into it- good luck~
:~:~: Moderation is Key :~:~:
Getting Fit In Your 30's
cl-vi_islandgirl
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