Muscle training.

Susan turns on the evening news and picks up a small, 3-pound dumbbell.  After only about 15 minutes of simple exercises, she has strengthened and toned her chest, back, shoulders, arms, belly, and legs. 
     
Here’s why Susan trains her muscles:
C	It keeps her looking good.  Her muscles are firm, but not bulky or large.
C	It keeps her strong.  She can carry her groceries without getting tired or sore.   
C	It helps her lose weight.  At first, she might gain a pound or two from new muscle.  But in the long-run, it will help her weight loss efforts. 
C	It keeps her bones strong.  That helps fight off osteoporosis (weak bones).   	

  Here’s how to start a simple muscle training routine of your own:

C	Warm up.  March in place for a few minutes, doing arm circles while you march.  Do a few stretches.

C	Follow up-to-date instructions to the letter, such as those attached.  For example, you may have been taught to do sit-ups with your legs straight out.  Now we know it’s important to bend your knees to prevent back problems.

C	Never lift more weight than you can handle safely.  A good way to start is by doing the exercises first without weights.

C	Move slowly and smoothly, and never hold your breath.  Breathe out and count 1-2 when you lift.  Breathe in and count 1-2-3-4 when you return to a resting position.  This is very important for preventing a dangerous rise in blood pressure.

C	Try to include all 10 exercises on the next pages.  Do them in the order given, working your chest and back first. 

C	Do the exercises on 3 days per week.  Take a day off between workouts to allow your muscles to rest and recover, which prevents injuries.   

C	Progress slowly (see the next page).

How to progress 

For muscle training exercises that use weights:

1.	Do each exercise without weights first, to get used to the motions.  

2.	When you are comfortable doing an exercise 5 times without weight, add a light weight.

3.	Gradually increase the number of times you repeat the exercise (“rep”) until you are comfortable doing it 12 times.  Each time you complete a series of reps for an exercise, it is called a “set.”

4.	If it becomes easy to complete one set, then either add weight or do another set with the same weight.  Rest for 30 seconds to one minute between sets.

5.	If you don’t have access to heavier weights, but feel you should be increasing the amount you lift, keep increasing the reps.

For exercises that don’t use weights (such as curl ups):  

1.	Gradually add reps until you can do the exercise about 20 times comfortably.  

2.	Then go on to the next exercise, and repeat the entire set again.

For exercises that alternate the use of arms or legs:

A set is completed once you have performed the same number of repetitions on each side.  

Example:	If your goal is to complete 15 reps, do 15 on your left side and 15 on your right side.  If you do not do the same number of reps on each side, unequal muscle development or injury may occur.   

Ask your Coach to show you the exercises on the next pages.  You can do it!

Muscle training exercises.

1.	Chest.  Wall Push-Up:  Stand a little more than an arm’s length from a wall.  Lean forward against the wall with both hands spread.  Keep your feet firmly planted.  Slowly lower yourself, then push back up using your upper chest muscles.

If this exercise becomes easy, you may want to try a modified floor push-up.  Your hands and knees are touching the floor, with your hands slightly more than shoulder-width apart.  Keeping your back straight, lower yourself until your face is one to two inches from the floor.  Then push yourself up to the starting position.

2.	Back.  One-Arm Dumbbell Row:  Stand beside a bench or chair.  Place one knee and the hand of the same side of the body (for example, start with your left knee and left hand) on the bench or chair.  Keep the other foot flat on the floor.  

With your free hand, hold a dumbbell at full extension with your palm facing your body and your hand lined up slightly in front of your shoulder.  Slowly pull the dumbell up to your side until it is level with your upper body, with your hand close to your hip.  Then slowly return to starting position. 

When lifting, remember not to move your back or jerk the weight. 

3.	Shoulders.  Lateral Raise:  Stand.  Hold your arms at your side.  Lift your arms outward.  Your palms should be down and your arms nearly straight (just a slight bend at the elbow).  Stop when you reach shoulder level.    

4.	Back of Arms.  Triceps Press:  Stand with your arms at your side.  Slowly lift one arm above your head, with the elbow bent.  Keeping your elbow above your head and next to your ear, slowly lower and lift your forearm from behind your head.  

Or Triceps Extension: Begin in the same starting position as a one-arm dumbell row.  Pull the weight up your side until it is level with your upper body.  This will be the starting position.  Keeping your upper arm in place, extend your forearm and hand directly behind you and then bring them back down to your side.  

5.	Front of Arms.  Biceps Curl:  Stand.  Hold your arms at your side.  Lock your elbows at your hips and gradually curl your arms upward.  Your thumbs should be out and palms up as you go. Stop when your palms are almost to your shoulder.  

6.	Belly.  Curl Up:  Lay on your back with your knees bent, feet flat on the floor.  Cross your arms in an X over your chest.  (Caution:  If you have neck problems, check with your Lifestyle Coach about whether this exercise is safe for you.)  Slowly curl up, keeping your chin tucked in toward your chest.  Start by lifting only your head and neck off the floor.  Down the road, you may try lifting your upper back off the floor.  It’s not necessary to go beyond lifting the middle of your back off the floor.  The key is to squeeze your stomach during each rep.

7.	Back of Thighs.  Leg Lift:  Lay on the floor on your stomach, with your arms on the floor,  perpendicular to your trunk and slightly bent.  Slowly lift one leg from the hip.  Slowly return to resting position.  Don’t bend your knees. 

8.	Front of Thighs: Seated Leg Lift: Sit on a chair, with your feet on the floor.  Slowly lift your foot until your leg is straight, then lower.  

9.	Outer Thighs.  Outer Thigh Lift:  Lay on your side.  One arm should be under your ear, straight out above your head and in line with your body.  The other arm should be bent, hand flat on the floor in front of your chest.  Keep your legs straight, in line with your upper body.  Slowly lift and lower your upper leg.

10.	Inner Thighs.  Inner Thigh Lift: Assume the
position for the Outer Thigh Lift.  Then
bend the upper leg at the knee, with the foot flat on the floor in front of the other leg.  Slowly lift and lower your lower leg from the hip.   

Muscle Training Record

Use this form to record your progress.

Week starting                          

	Chest	Back	Shoulders	Back of 
Arms	Front
of Arms	Belly	Top of 
Thighs	Bottom of Thighs	Outer
 	Thighs	Inner
Thighs	

Date          Set 1	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	
											
Set 2											
	Chest	Back	Shoulders	Back of 
Arms	Front
of Arms	Belly	Top of 
Thighs	Bottom of Thighs	Outer Thighs	Inner
Thighs	

Date          Set 1	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	
											
Set 2											
	Chest	Back	Shoulders	Back of 
Arms	Front
of Arms	Belly	Top of 
Thighs	Bottom of Thighs	Outer Thighs	Inner
Thighs	

Date          Set 1	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	Weight/Rep	
											
Set 2