Fitness Program continued
weightlifting without pain
Date: 3/10/2006 12:45:42 AM ( 15 y ) ... viewed 3854 times
I have over the last two months completely turned my fitness level upside down (in a good way). I've gained a lot of muscle, lost a fair amount of fat, and can ski and snowboard without the recovery process I'm usually required to go through after the fact. This all started with a resolution to go back to the gym. The biggest drawback was a three month layoff and the anticipation of the initial pain and fatigue your get from overdoing it. Its hard to leave your ego at the door.
The first phase was simple. Its in a prior blog. Simple full body circuit using weight that you can at least do 20reps with (but only doing 10 reps). Each successive visit, you increase the weight by 10%. I never felt really sore with this method but built up to quite a bit of weight even doing only a single set.
The second phase is simple. As you keep increasing the weight, you will at some point max out at a weight that you can't achieve 10 reps. Each exercise may max out at different times and that's OK. When you peak, you cut the weight for that exercise by 45% and do two sets of ten. Each successive visit in phase two you again increase the weight by 10%. The idea is that you're still increasing your total amoung of work. So for example, if you couldn't quite do 10x100lbs, you can easily do 10x55 twice. This allows you to continuously increase the total work your muscle is doing without killing yourself.
I've also been doing cardio and I feel great with it. I couldn't run because of a bad knee so I've been hopping on the elipticals. I generally target 500 cals and a modest intensity. I have a specific program for building up your cardio intensity too. I'll cover it later.
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