strenght exercises

jolly · Joined: 12 Jan 2006 Posts: 195

I have a question about strenght exercises. I have a couple of strenght exercises written, I would like to know how often I should exercise them. How often should I repeat strength exercises?
I haven’t exercise for a while, and I need weight for these exercises- how heavy weights should I buy?
Thank you!

sonia · Joined: 25 Jan 2006 Posts: 284

Hello!
I am glad you’ve decided it is time to do some body work…
First of all, I would like to remind you that before and after every strenght exercise session, you should stretch you muscles. Take time for stretching- 10 minutes. It doesn’t matter where you start, it is important to stretch all of your major muscle groups, especially if planning to work on them. This way you will avoid injury and possible pain in muscles in the next few days.
When doing strength exercises it is best if you work on all muscles. I you decide for developing certain group of muscles, make sure you do the strenght exercises for all your major muscle groups at least twice a week.
I suggest you start with few pounds. Weight also depends whether you were injured- if this is the case I step off from any kind of counseling, and suggest you to see your doctor. But if you are healthy, and just wasn’t exercising, and if you are in really bad shape, you could start with some stretching and doing those exercises written without any weights. Than you may start with 2 pounds, if you think this is too easy for you start with 4 or 6 pounds. Anyway, I suggest to start gradually, because the tissues that bind together the structures of your body need to adapt first. This is why it is best to use minimum weight the first week, or even no additional weight at all. Particularly, do not start with weight that are obviously too heavy for you, you might end up injuring yourself.
The important part with strenght exercises is to gradually add weight- to challenge muscles- this way you benefit from strenght exercises.
Repeating strenght exercises…this depends. Some people prefer doing one set of exercises in one session- like 20 in a row, while I prefer to divide one session in 3 smaller. First session has medium repeatings, second is the longest, and with third one, you are preparing to relax the muscle, so this one is the shortest. This approach might take a bit longer, but it is also important to take time while exercising! For example, instead of doing 20 repeating at once, I divide them into 3 sessions: in first session I do 6 repeatings, than I relax for few seconds, in second I do 10, and relax again, and in third I do 4. The end of exercise. But you can do it all at one- however you prefer. For beginning you may start with 10 repeatings.
I hope this helps! Remember, stretch before you start, and take time for exercise!