Jim's
Safe & Sane
I
would like to present what I feel is a sane, sensible approach for
someone just getting started. Testing a 1 rep max has been in vogue
among personal trainers for some time now. I feel very strongly
that this is a mistake. Many people beginning exercise at midlife
may be harboring subclinical medical problems. We all know about
the cardiovascular risk factors but, statistically speaking, sedentary
people in their thirties and beyond are just as likely to have a
plethora of orthopedic conditions which may only manifest themselves
under the stress of heavy exertion.
I
propose the following: Get a medical screening. Do your cardio exercise
first, but keep it mild, say walking for 10 minutes or so. If you
wait until the strength work has been done, you may be too fatigued
to continue. As far as the weight training is concerned. Do one
compound exercise, one set only, for each of the major muscle groups...
preferably done on machines for 15 to 20 reps.
Why
machines? Machines require minimal stabilization, and the trainee
will be more likely to employ proper form. Sadly, I have seen people
who were so out of shape that their stabilizers were nearly nonfunctional,
allowing their bodies to behave during exercise like a piece of
overcooked spaghetti... not a safe situation by any means. Doing
10 to 20 reps will necessitate such a light weight that proper form
will be more easily learned.
Here
are the exercises:
1)LEG PRESS
2)CHEST PRESS MACHINE
3)FRONT PULLDOWN w/ supinated grip
4)LOW BACK MACHINE or
HYPEREXTENSIONS
5)ABDOMINAL MACHINE or
CRUNCHES
Allow at least one day of rest between exercise sessions. Stretch
between the exercises. If heart rates are too difficult to monitor
during cardio, rely instead on Borg Scale of relative perceived
exertion.
Admittedly
this is a 'bare bones' basic program. It is, however, safe and effective
for the neophyte. I do believe that if we give people as much exercise
as they can stand too soon in their training cycle, they won't be
able to stand it for very long. Those who stick with it can quickly
advance to free weights and multiple sets as well as longer, more
intense cardio.
Jim
MrNH77
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