Basic Fitness and Conditioning - Resistance Training
Resistance training is a much maligned activity in media circles, especially for women looking to lose weight and ‘tone up’.
The notion of training on cardio based plans is suboptimal and weight training is paramount for improving body composition and maintaining a high metabolism, which in turn will burn fat. Training with weights does in fact burn body fat during and after exercise, something the media again seems to forget. Weight training in this form will not make the trainer bulky, it will simply aid their attempt to create a ‘toned’ look.
The two simple splits below will be performed with at least 1 day apart and the exercise order, repetitions and sets will be adhered to. The reps and sets are stated as 3 x 10. This means the trainer is to do 10 repetitions (full movement up and down) on completion of the 10 reps the trainer rests for 2-3 minutes before completing his 2 further sets.
Day 1 – Upper Body Work Out
- Dumbbell Bench press 3 x 10
- Lat Pull Down Machine 3 x 10
- Seated Dumbbell Shoulder Press 3 x 10
- Bicep Barbell Curl 3 x 10
- Tricep Cable rope Push down 3 x 10
If you are unsure of the exercises listed, any qualified fitness instructor will be able to demonstrate, with good form, the technique, range and speed of motion required to complete the exercise. There are also online videos with training technique tips. Ensure before progression you have mastered the technique. Poor form can lead to injury as well as taking the emphasis away from the target muscle groups. If you are training at home ensure all safety facilities are in place and you have fully maintained, serviced equipment
The weight chosen should tax the muscle but not be too high that the 3 sets of 10 cannot be completed with the correct form. This figure is to be noted by the trainer and increased weekly to aid muscle development and strength. An example of this progression can be seen below (please note this is merely an example opposed to a prescribed working load).
An example of progression is as follows:
Barbell Squats
- Week 1 – 3 x 10 reps at 25kg
- Week 2 – 3 x 10 reps at 26.5kg
- Week 3 – 3 x 10 reps at 27.5kg
- Week 4 – 3 x 10 reps at 30kg
- Week 5 – 3 x 10 reps at 32.5kg
- Week 6 – 3 x 10 reps at 35kg
This progression will slow down after the initial jumps in weight. Ensure correct form and technique are adhered to before moving up a weight.
Day 2 Lower Body Work Out
- Barbell Squats 3 x 10
- Stiff Leg Barbell Deadlifts 3 x 10
- Leg Extension Machine or 45 Degree Leg Press 3 x 10
- Calf Raise (seated or standing 3 x 10
- Hanging Leg Raises or Cable Abdominal Crunches 3 x 10
Abdominal work is kept to a minimum in terms of isolation as squats and deadlifts recruit the core (midsection) in the previous exercises. The perfect ‘6 pack’ is not created through thousands of sit ups everyday and this will simply lead to postural imbalances. Visible, ‘toned’ midsections are a result of a calorie controlled diet, cardiovascular work and minimal total core recruitment. All of the components stated have been incorporated in this plan. Do not be tempted to thrash out crunches or sit ups every morning, this is not productive.
The exercises stated above are a combination of free weight, cable and machine exercises that will be used in most commercial gyms. If you do not have the equipment to replicate any of the movements consult your fitness instructor or gym owner for an alternative.
Excluding some of the exercises on either day will simply lead to postural imbalances.
The safety point documented above for the cardio training applies to weight sessions too, please ensure you are familiar with them before training commences.
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