Resistance Training

Part One

Resistance training can help increase lean muscle and bone density. Here are some tips on how to get started.

• Start with simple exercises. As you become comfortable with these exercises, progress to more advanced exercises.

• Begin a resistance training program with one set per exercise.

• Start with a light weight or body weight and more repetitions (12-15 repetitions per set) to build a solid foundation.

• Start out with at least one exercise per major muscle group. This ensures that you don’t over train or neglect a muscle group.

• Increase weight when you’re able to complete five repetitions without challenge.

This is part one of a four-part series which features exercises for your trunk, chest and arms, back and shoulders, and legs.
 

Trunk exercises

Crunches

• Starting position: Lie on your back with your feet flat on the floor at a comfortable distance away from buttocks. Hands can be behind the head or ears, across the chest, etc.

• Exhale as you lift your shoulders off of the ground. Avoid pulling on your head and neck.

• Remember to perform the exercise in a slow and controlled manner.

Modifications:

• The farther the arms are from the center of the body, the more difficult the action will be.
• Beginners may choose to cross arms on chest.
• For a more advanced exercise, talk with a fitness professional about how to incorporate a stability ball into your workout.

Side Crunches

• Starting position: Lie on your back with your right foot flat on the floor, creating a base for the left ankle to rest on the thigh below the knee. Place your hands behind your head, remembering the modifications for crunches.
• Exhale as you lift your upper body crossing upper body diagonally, bringing the right shoulder towards the left knee.
• Avoid pulling on your head or neck.
• Perform the exercise in a slow and controlled manner (12 to 15 per side).
• Switch sides and perform the same number of crunches.

Modifications

• Beginners may choose to cross their arms across the chest
• For a more advanced exercise, perform the exercise on a ball. Keeping both feet on the ground, crunch up and diagonally across.
   

Body weight back extensions

• Lie on your stomach, with your arms down at your side and your forehead on a mat or the floor.
• Exhale as you lift your chest off of the ground slightly.
• The head and neck should not move on their own. Your body should move as a single unit.

Modifications:

• To increase difficulty, perform movement with arms out in front of your body.
• For further difficulty, raise arms and legs simultaneously.
• Perform extension on a ball to increase the challenge.
   

Resistance training can help increase lean muscle and bone density. Here are some tips on how to get started.

• Start with simple exercises. As you become comfortable with these exercises, progress to more advanced exercises.

• Begin a resistance training program with one set per exercise.

• Start with a light weight or body weight and more repetitions (12-15 repetitions per set) to build a solid foundation.

• Start out with at least one exercise per major muscle group. This ensures that you don’t over train or neglect a muscle group.

• Increase weight when you are able to complete 15 repetitions without challenge

This is part two of a four-part series which features exercises for your trunk, chest and arms, back and shoulders, and legs.

Chest and Arms:

Push Up

• Start in the up position, weight distributed evenly between hands and feet, with hands shoulder width apart and fingers pointing straight ahead.

• Create a straight line from your head to your toes.
• Bend at the elbows, with your lower torso toward the ground, stopping a fist’s width from the floor.
• Exhale as you press up into the starting position.

Modifications

• An easy modification for the push up is to switch the base from being on your toes to your knees.

• Wall push-ups are a good option for those that find knee push-ups challenging. Stand a foot away from the wall with your feet together. Lean forward and place your hands shoulder width apart. Perform the exercise in same manner as described above.
• For a more advanced push up, you can place your legs on a stability ball.

Triceps Kickback

• The starting position will be left foot on the ground and right knee and hand on the bench, supporting the body. The left foot is flat on the ground and dumbbell is held at the side, with your elbow at a 90-degree angle.
• The elbow and forearm are the only areas that will be moving.
• Straighten your arm, bringing your forearm in line with your upper arm.
• Slowly lower your arm, keeping the movement slow and controlled.

Modifications

• Beginners may choose to perform this exercise without any weight. Focus on the movement and isolation of the triceps.
• For a more advanced exercise, stand with feet in a staggered stance, bent over at the waist.

Bicep Curl

• Stand with feet hip width apart, hands at sides, and palms facing forward.
• Exhale as you slowly bring one arm up, bending at the elbow, and bringing weight shoulder height.
• Inhale as you slowly lower down.
• Make sure that you isolate the bicep muscle by only moving your arm.

Modifications

• For a more advanced exercise, try standing on one leg while performing the exercise.

Always consult your physician prior to beginning an exercise program.

Part Three 

Resistance training can help increase lean muscle and bone density. Here are some tips on how to get started.

• Start with simple exercises. As you become comfortable with these exercises, progress to more advanced exercises.

• Begin a resistance training program with one set per exercise.

• Start with a light weight or body weight and more repetitions (12-15 repetitions per set) to build a solid foundation.

• Start out with at least one exercise per major muscle group. This ensures that you don’t over train or neglect a muscle group.

• Increase weight when you are able to complete 15 repetitions without challenge

This is part three of a four-part series which features exercises for your trunk, chest and arms, back and shoulders, and legs.

Back and Shoulders:

Shoulder Raises (lat raise)

• Stand with feet hip width apart and dumbbells at your sides palms facing in.
• Leading with the elbows, raise your arms upwards until shoulder joint is at a 90-degree angle, keeping a slight bend in your arms throughout the movement.
• Slowly lower down.

Modifications

• Perform raises one arm at a time.
• Stand on one leg and perform shoulder raises.

Seated Row

• Sit with feet hip width apart hips and knees flexed at a 90 degree angle. Start with arms extending and palms facing each other.
• Exhale leading with your elbows. Pull backwards, bringing the weights or resistance band towards the middle of your torso.
• Slowly straighten arms returning to starting position.

Modifications

• For a more challenging exercise, sit on a stability ball while performing the exercise.

Lat Pull Down

• Sit with feet flat on the floor hip width apart. Hold dumbbells in each had.
• Exhale as you lower the dumbbells downwards. Elbows should stay away from the body during this movement.
• Slowly press arms back to the starting position.

Modifications

• Perform pull downs one arm at a time with a dumbbell or tubing for an easier exercise.
• Kneel or stand on one leg to make this exercise more challenging.

Always consult your physician prior to beginning an exercise program.