In Phase 1 we discussed beginning a cardio program. The other component, according to American College of Sports Medicine (ACSM) guidelines, is to do resistance training 2 to 3 times per week. They recommend performing 8 to 10 exercises but don’t fully explain what muscles those exercises should target.
They are referring to the following major muscle groups in your body
This can be achieved in a variety of ways; with free weights, with circuit machines (those big hulking metal things at the gym, or Curves are examples), less traditional methods would include some mind/body disciplines like yoga or Pilates.
An example of an exercise routine that would cover these areas are . . .
1. A chest press or dumb bell fly
2. Abdominal crunches (your six pack!)
3. Oblique twist (sides of the lower abdoment)
4. Lat Pull (for the back)
5. Bicep Curls
6. Tricep extentions (back of the arm)
8. Calf raises
This would be just barely enough to cover the basics. It’s not a bad place to start. As you get stronger and want some more variety you can start adding in exercises or trying different types of resistance training.
What do you think? Does it sound like a good place to start? As always feedback is appreciated and welcome.