How do I know how many reps to do etc.?!


Question: How do I know how many reps to do etc..?
I'm interested in working out
How do I know how many reps to do, the weight I should life etc.

Thanks!Health Question & Answer


Answers:
Attend a local gym for free consultattionHealth Question & Answer

Hi Josh. First and foremost, if you have never exercised before please consult your doctor before starting. Most experts suggest you start with one circuit consisting of exercises that work the whole body. Some are lunges,reverse lunges squats,pull ups, push ups,plank, side plank etc. Just a little tip, don't use crunches and sit ups for your abs. you'll waste your time and energy and hurt your back! Use the plank and side plank and superman press ups for abs.Another great ab exercise is a pull up with a knee lift.

Start with 8 to 12 reps for each exercise and if you are using dumbbells it depends on your weight. A 5kg weight should be okay. if too heavy take a kg less, if too little take a kg more.Use common sense and feel. If you can hold a conversation while exercising its too easy. If you can't get one word out you are pushing to hard. Experiment initially and you'll get the right mix.

The best way to achieve maximum results is to do a circuit of exercises without rest, then rest for 1 minute, then repeat the circuit without rest again. You are just starting so stick to one circuit for now. Once you are stronger increase the reps range to 12 to 15 and work your way up to 3 circuits.Using this routine, which is interval training, results in a cardio workout at the same time. So you don't need treadmills, bicycles and other cardio equipment. Trust me , this is the exact circuit I use and it will seriously work your muscles and your heart.The only additional cardio I use is the punching bag, mainly because I enjoy it so much. I do 6 3-minute rounds with a 1 minute rest between each round. As a beginner aim for 3 rounds.

also don't forget nutrition plays a very big part. In fact losing weight or building muscle is 70% nutrition and 30% exercise, so be aware of what you eat. Just eat less of the junk and more nutritious stuff. The key is moderation.

Just remember muscle grows when at rest, not when you are working them so never work the same body part 2 days in a row. I workout every second day which amounts to 3 to 4 days a week - more than enough. Hopes this helps and best wishes.Health Question & Answer

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http://tinyurl.com/healthykitchenHealth Question & Answer

You know what, it's best that you consult a trainer for this, just to be safe and so that you won't be wasting your time and effort.

Just go to the nearest gym and ask if they could recommend you to someone. Sooner or later, you'd get the hang of it, and at least with a trainer, you'd be sure the someone will be watching over what you're doing to prevent muscle tears and other accidents or wrong positions.

Good luck.Health Question & Answer

http://www.diagnoseurillness.comHealth Question & Answer

Do 9-12 reps or 20 reps with light wt do 3-4 sets with around 4-5 different machines.Health Question & Answer



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