Since strength training has been added to the new exercise guidelines you might be looking for a little guidance. Here are a few tips to help.
- The new guidelines recommend strength training 2 days a week. The days should be non-consecutive since you need to give your muscles time to recover.
- Warm up with some cardio before lifting by spending 10 to 20 minutes on the treadmill, elliptical or your favorite piece of cardio equipment.
- The new guidelines also recommend that you do 8 -10 lifting moves each strengthening session. You should work all your major muscle groups: legs, arms, chest, back, abs, and glutes.
- Start with the larger muscles and progress to smaller muscles. So start with your legs - with hamstring curls and leg press (to get your quads) or hold free weights in your hands for some squats and lunges. Then move to your arms.
- Work your chest and back before working your biceps and triceps. Every time you exhale, pull your deep abs to your spine so you are multi-tasking and supporting your spine too!
- Save the abs for last. Since you do the majority of ab exercises on your back it is a nice way to end a session. And honestly, are you really going to stand back up after being on the ground.
- Don't forget to stretch to cool down. You want the new muscles you are building to be flexible!