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A Beginner's Guide to Resistance Training

So, you have decided that enough is enough, and it's time to get into the gym? - First and foremost, congratulations!!

Now that you've taken that difficult decision to enter the world of 'gym junkies', I can hear you ask yourself, 'What the hell should I do now?!'

The following article is aimed at the masses, who are looking at losing some weight, gaining fitness and perhaps tone up a bit. I'll try to de-mystify some of the fitness terminologies, and give some generalised training principles. If you have any injuries or health concerns, you need to clarify any and all of these points with a fitness professional.

There are two main aspects to exercise at the gym - cardiovascular training (aka 'cardio' - anything that increases your heart-rate); and resistance training (aka 'weight training'). This article will focus on introducing you to resistance training.

Firstly, there are many general benefits to resistance training. These include:

Increased strengthImproved muscle toneImproved metabolismHelps lower body-fatBetter postureIncreased bone densityImproved blood pressureImproved vascularityHelps regulate blood sugar levelsImproves sleepLowers the risk of several diseases, (including cardiovascular disease, diabetes and arthritis)

Introductory resistance programs will concentrate more on correct technique, using high repetitions (reps) with comparatively light weights. For example 15-20 repetitions at a weight that you struggle with by the end. This is to assist you in controlling the weight, and 'teach' your muscles what action they are trying to do.

You will also find that a good trainer will begin primarily with pin-loaded machines rather than free weights. This means that the machine will largely dictate what movement should be done; ie 'guide' you through a given technique, rather than you wobbling around with a dumbbell in hand. This teaches your muscles the correct movement pattern, or in other words, helps your body develop 'muscle memory'.

To start with, you will likely do an 'all-over' body workout, ie train all body parts in the one routine. You should only go through your weights routine once to twice per week for the first 4-6 weeks. This will ensure your muscles get plenty of rest between sessions and recover appropriately.

You will find that you will be quite sore after your workout, especially on the second day. This is quite normal, but the soreness will subside as you train more often. It is important to keep moving through this soreness, as it will keep the muscles warmer, preventing them from 'seizing up'.

In regards to technique, it is important to practise a 'full range of movement', ie go all the way up and all the way down. Having said that, it is just as important to not 'lock out' your joint at the top of the movement. If you do lock out a joint, you are loading the joint up with the weight rather than the muscle, which will put unnecessary strain on the joint and give your muscles rest.

Once you have these basics covered, you will find that you will maximise your workout results. It is very important to speak with a fitness professional to regularly update or change your routine. Your body will try to adapt to your training, so changing it often is important!

Good luck!!

Gym Program Online
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Stretching and Exercising At Work Guide

Stretching and Exercises Guide

If you have spent much time around cats, you might already be well aware of the benefits that can come from frequent bouts of brief and gentle stretching. For instance, they sleep in one position for several hours, wake up and do a bit of yawning and stretching and then begin wandering about without seeming to encounter any difficulties in terms of easy and fluid movement. This is because they do this sort of stretching throughout each day and night, and when people must remain stationary for hours on end, it helps to emulate a cat. In other words, it is tremendously beneficial to get up and stretch out from time to time throughout the day.

Even if you can't get up from the workstation or office chair in order to stretch, we are going to show you some handy ways of giving your muscles, circulatory system and brain a boost through simple stretching and movement. These movements are going to become an essential part of your day because they will enhance your mood, clear your mind, greatly reduce incidences of back or muscle ache, and always deliver a nice "lift" to your energy levels.

Why Stretching works

Why will stretching be so useful for you? Let's consider what stretching really means. For instance, stretching can be:
Lifting the arms towards the ceiling to elongate them and the torso;Placing the hands flat on the floor and lengthening the "hamstrings";Clasping your hands to stretch wrists and forearms;Lifting legs to stretch the calf muscles;Laying down on the floor and extending the arms and legs as far as possible to stretch them and the "core" of the body;A lot more!

Circulatory Benefits

Of course, stretching "works" for the body because it enhances circulation too. For instance, the Mayo Clinic (2011, Mayo Clinic), agrees that stretching "increases blood flow to the muscle". What happens is actually very simple...the contractions that occur as you stretch trigger a circulatory response. This brings blood to the muscles being used, but there is another benefit - nutrients are carried to the muscle and waste is carried away. This means that you feel better immediately after stretching because the body is cleaning up any accumulated junk, but it also means that an injury is healed faster if you stretch the muscles that have been damaged.

So, as you stretch you are improving the circulation, and relaxing some of the underlying tendons and muscles. You are also ensuring that you reduce the risks of injury by keeping yourself as "limber" as possible too.

The Symptoms of Bad Circulation

We have already looked at the way that stretching at work can improve circulation to the muscles, and how this carries in nutrients while simultaneously removing toxins. This, as we know, helps to speed up the healing process, but it does a lot more. It is easier to understand how stretching can address bad circulation if we first understand the many "symptoms" associated with it.

When we say that someone has "poor circulation" it can be due to many things. They could have a heart condition, diabetes, low thyroid function, or simply lead a very "sedentary" lifestyle stuck at a desk all day. Any way you look at the situation, however, you have to appreciate that stretching can often help with the worst symptoms of the condition.

For instance, the following are often symptoms that need to be addressed:

Chronically cold hands or feet;Frequent incidences of cramping (even when asleep);Swelling in feet, hands or legs;Varicose or "spider" veins in the legs;Cramping when doing physical activity; andSkin that turns pale or "blue" quickly.

Clearly, none of these things can be seen as life threatening, but they are uncomfortable, unattractive and a bit annoying. Fortunately you can often address them easily with periodic rounds of stretching added to the workday, and the non-working hours too!

You can use these results to improve circulation, well being and mental clarity. You can boost energy and even your appearance. Now are you ready to stretch?

Source: Mayo Clinic Staff. "Stretching: Focus on Flexibility." 2011. Mayo Clinic. 2012.

Exercisingatwork.com offers a free ebook and guide, as well an invitation to all to discuss your experiences on our community page at http://www.exercisingatwork.com

Luke Norman is the author of "Stretching, Exercising, and Being Happier in the Workplace" and the founder of Exercisingatwork.com

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A Guide To The Bench Press

ByLisa Perkins

One of the most popular exercises in the gym, particularly among men, is the bench press. When talking about an individual's strength, the question is always "how much can you bench?" It's a good measure of upper body strength, as it uses the chest, triceps, shoulders, and biceps. The bench press is a pretty simple exercise to perform, as virtually anyone can do it.

If you are interested in learning how to increase the amount you can bench press, the good news is that you don't need any special equipment or supplements to accomplish your goals. Regardless of what weight you can currently bench, there are techniques you can benefit from.

The grip is the first point of emphasis when getting ready to do a repetition. If you opt for a wide grip, then more pressure will be placed on the chest muscles and it will involves pushing more outward. On the other hand, a narrow grip involves the triceps a lot more, and you will be pushing more inward. The consensus is that the ideal grip is somewhere between the two, with your forearms perpendicular to the ground as you lower.

If you are new to the bench press, start with no weight and focus on technique. Keep your shoulders and back down on the bench the whole time. Spread your feet out wide, with your legs at slightly less than 90 degrees.

Once you have established a grip and lifted the bar up, lower it down to the point on your chest where your forearms are perpendicular to the floor. Once it hits your chest, push the bar straight back up. Once again, I would recommend starting off just lifting the bar only, or very light weight, so you know what grip and landing spot on your chest is ideal. Having someone spot you is a good idea so they can provide feedback on your technique.

Most advise pausing when the bar comes into contact with your chest. What you don't want to do is bounce it off your chest, as it will give you momentum. While momentum might seem like a good thing, it's not. You want muscles to do all the work so you get maximum benefits from each repetition.

The bar should come to a complete stop as it hits your chest. This will reduce the possibility of injury, and keep the bar in the right position.

Also, be sure to use a nice, controlled motion when pushing up. Going to fast can once again result in injury or losing control of the bar.

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