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Lifting Tips

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!
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haute77 haute77 8 years
i usually warm up for a few minutes and then lift weights. then i hit the cardio machines. i feel tired if i do the reverse.
ley ley 8 years
I dont recommend doing cardio before lifting since by the time you finish your cardio you won't have the energy and strength to actually lift, so its either you do it after u lift or cardio on a non-lift day. trust me you'll feel the difference.
Linda-McP Linda-McP 8 years
Thanks for the tips, Fit.
intensebandgeek intensebandgeek 8 years
Great tips!
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