Kenneth Gardner
For the weeks ahead, we will be focusing on specific resistant and free-weight exercises which can be included as a part of your exercise routine. An exercise routine is comprised of exercises, a number of sets, reps and the weights you will lift.
One factor to consider when planning your weightlifting workout programme is to make sure to split the sessions between days so that you aren't overtraining. Training the same group of muscles consecutively will cause you to overtrain them, which may result in injury or no gain at all. Try exercising on every other day as this willgive the muscles enough time to rebuild themselves.
Exercise routine
Here are a few exercises that can be included in your exercise routine to make it more productive and exciting. These exercises will be suited to work your upper, middle and lower body muscles.
Barbell bench press
Lie on bench with head below barbell.
Grasp barbell slightly wider than shoulder width and lift from support.
Slowly lower barbell to chest and press upward to starting position and repeat.
Universal triceps pushdown
Place both hands on the high pulley bar with your palms down and thumbs locked.
Exhale as you push the bar down until your arms are straight.
Throughout the exercise movement keep your upper arms by your side and move only your hands and forearms.
Inhale as you allow your hands and forearms to slowly return to the starting position.
Cybex abdominal machine
Start in a seated position with your feet under the anchor straps and your upper chest against the padded exercise bar.
Exhale as you pull with your abdominal muscles to curl your chest toward your hips.
Inhale as you slowly allow your chest to return to the starting position.
Leg extension
Sit on seat and place legs behind adjustable movement pad.
Push seat adjust lever to bring seat back against hips.
Grip handles slightly.
Lift movement pad until quadriceps are fully contracted.
Return slowly to starting position and repeat.
Kenneth Gardner is an exercise physiologist at the G.C. Foster College of Physical Education: email: yourhealth@gleanerjm.com.
Exercise instructor Damion Christian demonstrates bench press exercises at Gymkhana at the Hilton Kingston hotel. - photos by Ricardo Makyn/Staff Photographer
