Isolation & Compound

8/10/2019 Isolation & Compound

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How many exercises does one do per muscle group? For example would you do only oneexercise for chest or the three listed on full body workout card?

On a full body workout (performing all major body parts in one session on 3 non-consecutive daysper week) it is suggested you only perform one exercise per muscle group. Wen you are startinga program (or even starting back after a long layoff)! more exercises and sets are not necessary

and sometimes can sometimes be counterproductive. "ince te training response is relative towat you are accustom to! wic is next to noting! you will make sufficient progress wit aminimal exercises. #eep in mind te greatest gains in strengt and muscle mass will occur in teinitial stages of your program! seemingly no matter wat you do.

$oose basic exercises! movements tat work more muscles in fewer exercises. %e compoundexercises are also typically more functional tan te isolatedexercises! working te muscles and

joints more similar to ow tey will move in nature.

&s in te workout templates! muscles in italicsare optional. 'ou may already be working some oftese muscles indirectly on oter movements. or example! a specific low back movement canbe included if you ave not already exercise it during your uad*glute! amstrings! or upper backexercises. +ikewise! te biceps and triceps are exercised on te back and cest movement

respectively. ,ncluding a specific isolated exercise for te arms would essentially be adding asecond exercise for te biceps and triceps.

or many beginners! te weigt increases on tese isolated exercises are muc greater tanwat is typically suggested. or example! if you are using lbs for a workout weigt and youprepare to move up to te next weigt! 3/ lbs! tis represents a /0 increase in weigt1 #eep inmind to 2/0 graduations are typically recommended. ,n tese cases! it sometimes makessense to old off on tese auxiliary exercises until greater function strengt is acieved during tecompound basic exercises.

$ertain feel free to coose a few optional movements you may want to target tat mont. uysusually pick isolated arm movements were as women may even add an additional ip adductionand abduction movement. 4ust keep in mind tere is no suc ting as spot reductionas many

info-commercials would ave you believe.

5e careful toug tat you do not make a common mistake in trying to speciali6e on too manymuscle groups. irstly! during a long full body workout! intensity maybe inadvertently becompromised! essentially decreasing te efficacy of all oter exercises. 'ou will probably end uppacing yourself if your workout consists of too many exercises and sets. %e exercises at te endof te workout will also suffer after a long workout as your energy level diminises. "econdly! youmay also end up spending less time on te cardio exercise or stretces at te end of a longworkout. %irdly! tose beginning an extended weigt training program may ave a greaterdifficulty in adearing to teir program as compared to tose wo begin a more abbreviated fullbody workout.

,t seems experienced weigtlifters wo prescribe beginners ig volume or intense workouts

ave forgotten wat is was like wen tey first began lifting. etting sore will only postpone yourability to recuperate and increase te likeliood of dropping out of your new program.

7uring your first workouts you only need to workout until you feel comfortable fatigued (also seeidentify initial resistances). 8ac workout attempt to perform one or two additional reps until youave reaced te upper repetition range (typically 2 reps9 see suggested repetition ranges) tenincrease your resistance by to 2/0. 'ou sould be able to continue tis progression of repsten resistance for one to two monts.
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&fter a few monts of training you will be able to pus your self muc arder tat wen you firstbegan. 'our ability to recover between sets will be enanced but not to te extent of your ability toworkout more intensely. 'ou may find your self reuiring a bit more rest between your sets.

&s you continue to perform tese exercises! you will find it increasingly difficult to progress as youonce did. %is is an indication your program is becoming stale. $anging your exercise program

every mont or two will not only allow for continued progress! but will also make training moreenjoyable. ,t can be uite boring performing te same exercises mont after mont. ,n tebeginning it is important to coose exercises you feel comfortable wit. +ater on te mosteffective exercises are te ones you are least familiar. %ese relatively unfamiliar movements arete exercises you ave te most potential to make te greatest improvements.

"ome time later! depending upon your goals and available time! you may consider canging to a day splitprogram. %is would lend its self to working out : days per week! eac body partexercised two times per week (see ideal freuencies). %is type of program may allow you addvolume to your program by introducing an additional exercise for te larger muscles.

Upper Body Exercises:-

A well-rounded workout program should always include a selection of variousupper body exercises that target all the main muscle groups, including the chest,shoulders, back, biceps, and triceps. When a workout programcontainsmovements for each group, the result is great overall strength gains without theoccurrence of muscular imbalances.

Since the body is constantly adapting to the exercise stressyou throw at it, if yougo into the gym day after day and perform the same old upper body exercisesover and over, your progress is going to go stale. nstead, switch up yourexercises from time to time in order to guarantee that your body is alwaysresponding and you!re continually making progress.

With each of the following descriptions of upper body exercises, you should keepin mind that the compound exercises are to be performed before the isolatedones. "ost men will choose to use a rep range of #-$ at a heavier rate for thecompound movements, while bumping up the reps to $-%& using slightly lessweight for the isolated exercises.Chest exercises

deally, you should include two di'erent movements for the chest in eachworkout. As an added plus, the compound exerciseslisted below will alsostimulate the triceps and the biceps to a small degree, reducing the amount ofexercises needed for those muscle groups.

Compound exercises:(he bench press is the best-known chest exercise, and itcan be performed with either a barbell or dumbbells on a )at, incline or declinesurface. n addition to this, dips make for another good compound exercise andallow you to choose between a narrow, regular or wide stance. *inally, push-upsare a classic standby anytime you don!t have access to a gym.

Isolated exercises: Adding one or two isolated chest exercises, such as the pecdec )y, cable crossovers or dumbbell pullovers, will round out your workoutnicely. +e sure to really focus on sueeing only the pec muscles whenperforming these.
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Back exercises

"oving on to the back, you!ll want to perform an eual number of exercises asyou did for the chest for this area of the upper body to ensure that you balanceout your chest work.

Compound exercises:(he best compound exercise for the back that allows youto lift a higher total weight is any variation of the row. ows can be performedwith dumbbells, a barbell, (-bar, or with cables in a bent-over or horiontalfashion. /ou can also use a wide grip, narrow grip or a reverse grip to work thebiceps along with the back.

0ther exercises that can be done for the back that especially hit the lats includepull-ups 1close, wide and reverse grip2 and cable pull-downs. *inally,hyperextensions are great for working the musclesin the lower back as well asfor calling the hamstrings slightly into play.

Shoulder exercises

3eveloping strong shoulders will make a big di'erence in how broad you appear,so it!s important to dedicate a good amount of time during your workoutsto thisbody part. Some individuals will choose to perform shoulders on the same daythey do chest since the shoulders are worked slightly when doing the chestexercises 1especially the incline chest press2, while others will work shoulderswith back or on their own day altogether.

Compound exercises:(he most popular compound exercise for the shouldersis a shoulder press, which can be performed with a barbell or a set of dumbbells.f using a barbell, you can perform the press moving behind the neck or in frontof the neck for variety.

Another variation some people like is the 3umbbell Arnold 4ress, in which yourotate the arms as you progress, moving the weights from the front of theshoulders to the top position over the head.

Isolated exercises:(here are a number of isolated shoulder exercises you canperform to target speci5c muscles in this muscle group. 6enerally, most peopleare slightly weaker on these exercises, so do expect to see a slight decrease inthe weight lifted.

(he exercises to focus on include front and side lateral dumbbell raises, uprightrows, shoulder cable )yes, and the reverse pec deck 1or alternatively, reversecable )yes2. Biceps exercises

f you!re doing a good chest and back workout, chances are your biceps will gethit uite well with those exercises alone. f you!d like to add one or two isolatedexercises for the biceps to really bring out de5nition that!s 5ne, 7ust ensure itdoesn!t cause you to start overtraining.

6ood bicep exercisesto include are dumbbell or barbell curls, incline curls,hammer curls, concentration curls, single arm dumbbell or cable curls, or close-
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grip chin-ups. Triceps exercises

*inally, to round out your upper body workout, don!t forget the triceps. (hesemuscles actually comprises the largest part of the arm, so if you want to makeyour arms look bigger, you should focus more on triceps and less on biceps.

Compound exercises:8ust like the biceps, the triceps will be worked wheneveryou do a chest workout 1bench press and incline press both work the muscle2 aswell as when you do any type of shoulder pressing activity. f you!re lifting heavyon these, you!re getting a great head start on working this muscle.

Isolated exercises:(o isolate 7ust the triceps and bring out more de5nition,consider adding a close-grip bench press, triceps push-downs with a variety ofgrips, overhead dumbbell or barbell extensions, dips, bent-over tricepskickbacks,or the *rench 4ress. change it up

"ake sure you aren!t performing the same group of 5ve exercises over and overagain. 6ive one exercise at least two to three weeks to allow progression, andthen move on to another that works the same musc

--

,sometric;,sotonic;,sokinetic

Isometric exercise

%e term isometric as been abused over a great period of time. &t one point te term toniccontraction was used intercangeably wit isometric contraction. %is trend seems to bedecreasing. ,sometric contraction and isometric exercise are again two intercangeable terms. %oelaborate on tis it seems people describe an isometric contraction as performing isometricexercise. ?@) described isometric exercise as muscular contractionsagainst a load wic is fixed or immovable or is simply too muc to overcome. %wo ermanpysiologists (Auller and :) performed a study wic claimed tat one six secondisometric contraction at two-tirds maximum performed once eac day for five days was sufficientfor 0 strengt gains per week. %is received a disproportionate amount of publicity from wic it

would appear tat te medical community as never recovered.

&ltoug it as been sown tat strengt gains are possible from isometric contraction tesestrengt gains are very minimal and almost all studies since ave sown tat te gains in puremuscular strengt are only at te specific angle at wic te exercise is performed. )! tis means tat isometric strengt gains can be bestutili6ed only at particular speeds. %ese improvements are seen mostly in slower movementswic are not functional and of little use to people wising to return to any kind of pysical activity.
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,sometric exercise does not! contrary to popular opinion! increase muscular endurance orfunctional capacity in real world situations.

%e extreme effort involved wit isometric exercises causes considerable internal pressure botwitin te muscles temselves and in te abdominal and toracic cavities. ,sometric exercise canincrease blood pressure and eart rate to levels tat would be dangerous for anyone wit

undiagnosed cardiac problems (Bagle! "eals and CC! Wite and $arrington 2>>3 and5aum et al. 2>>)! wilst also increasing intra abdominal pressure to dangerously ig levels(Williams and +ind 2>C@).

or tose in good ealt tis is not problematic owever! for tose wo ave suffered muscular ortendonus injuries te conseuences can be dire. ,sometric exercises are! owever! extremelygood for strengtening muscle groups around an injured joint as te joint surfaces actuallydistract from one anoter during isometric contraction. >/). %is metod of testing sould be limited to activedynamometers. 8ven ten isotonic movement sould only be used for te assessment of speedproduction at a given resistance.

8xercise programs ave been proven to be most effective wen te movements performed matctose experienced most freuently by te person in uestion (Aorrissey! >). or umans te closest form of exercise to normal movement is isotonic. "o it would notbe surprising to find tat isotonic exercise increases muscle strengt at double te speed ofisometric exercise in te untrained population according to $onnelly and Fandervoort (2>>).


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Isokinetic exercise

%is form of exercise is in contrast to te oter forms in tat it permits maximum muscle

contraction trougout te full range of joint movement. 'ou will often seen it referred to asDaccommodating resistance exerciseE (a term first introduced by ?@). %e

A Comparison Of The Different Types Of

Exercise

Advantages Disadvantages

Isometric

7oes not aggravate sensitive joint surfaces.

8asy to perform and remember.

Geproducible.

8asy to measure.

$onvenient.

$ost effective.

Bot functional.

&ny improvements are speed and angle sp

Aany contraindications.

Bot efficient in terms of strengt.

Bo endurance enancements.

Isotonic

unctional.

8asy to monitor.

Ainimal euipment needed.

$onvenient.

5est strengt and enduranceenancements.

Aaximal loading only at specific angles.

Aomentum key factor.

"ynergists eiter limit progress or are unde

Hnsafe for joints.


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ives delayed onset muscle soreness.

Aany contraindications.

7ifficult to monitor accurately.

Isokinetic

Aaximal loading trougout wole range ofmotion.

Objective! reproducible and easilyuantifiable.

Auscles easily isolated.

"afest form of exercise.

ew contraindications.

%ime consuming.

Geuires a lot of training and skill to use.

$ostly.

Bot functional.

The Best Compound Exercises%e best way to add muscle is to do compound exercises. $ompound exercises are te kind ofexercise tat work more tan one muscle group and altoug compound exercises are arder todo tey tend to ave a bigger payback in muscle mass gained.

,f you are looked to lose weigt compound exercises are also good as tey tend to concentrateon te massive muscle groups tat will elp to increase your metabolism.

One ting to really concentrate on wen doing compound exercises is to make sure tat you arecontrolling te weigt on te up as well as down part of te rep so tat you do not ceat and notuse tose weaker muscles at all. "low and controlled is te message wen doing tese exercises

& great example of te difference between an isolated exercise and a compound exercise islyes! wic are very isolated to your pectoral muscles compared to benc presses wic ityour pecs! deltoids! and triceps. "o know tat you know te difference ere is tat list.

Bench press

&s already mentioned benc presses are great as tey will work all of your cest! soulders andtriceps. %ere are tree kinds of benc press. ,nclined benc presses get te upper part of your
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cest and soulders more! flat benc presses it all of your cest and declines (wen you areusing a decline benc) are best for te lower part of your cest and triceps altoug doing toomany decline benc presses will really give you a saggy looking cest.

Military press

%is is te classic exercise were you sit uprigt and pus a barbell up from beind your neckstraigt up above your ead. Ailitary presses pus your anterior deltoid (front of soulder) andagain your triceps and are a great mass gainer for bot.

Squats

7oing suats are great for all of your core muscles as well as te muscles in your legs. %is isperaps te tougest and best workout for gaining mass ever devised. &s you likely know tebiggest muscles in your body are your uadriceps on te front of your legs. %o do suats properlyyou need to take care tat you lower back is not bowed in or out and to do tis a weigt belt orlower weigt elps most. &lso wen doing suats , ave found tat my calves do not extend far

enoug so , ave always rested my eels on a block of wood.

Rowin

Hsing a macine row is a great way to work your wole back and is ard to emulate doing freeweigts. %is exercise works all of your back muscles! upper and lower and also work yourbiceps. &fter doing a few sets of rows your wole back will be sore. 7oing rows it is againimportant to protect your lower back by making sure tat you do not twist it in any direction.

!ullups

=ullups are done by olding a barbell wit bot ands fairly close togeter and ten pulling uptowards your cin. =ullups work your biceps! rear deltoids and your traps. %raps are te muscleson eiter side of te top of your back beside you neck. %is a great exercise , find for opening upand strengtening te very top of my body.

O# now tat you know te exercises tere is one ting tat is important to note and tat is telocking out of your joints. Over years of lifting weigts locking out at te tops of benc presses orsuats or really any exercise can lead to joint problems. On every rep try to get rigt to te end ofte extension until you are about to lock your joint and ten stop. +ocking your joints is bad and isone ting to really remember especially wen lifting te eavy weigts tat compound exercisesallow you to lift.

Compound & Isolation Exercises

What Are Compound Exercises?Today's fitness programs tend to focus on functional fitness, which refers to exercise that


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simulates real-life activities and uses a wide variety of movements through a wide range ofmotion. At the heart of these routines are a variety of compound exercises. Compoundexercises are multi-joint movements that work several muscles or muscle groups at one time.A great example of a compound exercise is the suat exercise, which engages many musclesin the lower !ody and core, including the uadriceps, the hamstrings, the calves, the glutes,the lower !ack and the core.

What Are Isolation Exercises?"solation exercises work only one muscle or muscle group and only one joint at a time.#xamples of isolation exercises include the !iceps curl or the uadriceps extension. Theseexercises are often performed with the commercial weight machines found in health clu!s. Theidea is to isolate one muscle group and move from from one machine to the next until you$work$ your whole !ody. "solation exercises are freuently used in physical therapy clinics andreha! centers in order to correct a specific muscle weakness or im!alance that often occursafter injury, illness, surgery or certain diseases.

Why Use Compound Exercises?%or healthy athletes who are trying to get the most out of a training program, compoundexercises are generally preferred and recommended. There are many reasons to usecompound exercises during your workout, including the following&

Using more muscle groups. . .

means more calories !urned during exercise.

simulates real-world exercises and activities.

allows you to get a full !ody workout faster.

improves coordination, reaction time and !alance.

improves joint sta!ility and improves muscle !alance across a joint.

decreases the risk of injury during sports.

keeps your heart rate up and provides cardiovascular !enefits.

allows you to exercise longer with less muscle fatigue.

allows you to lift heavier loads and !uild more strength.

Examples of Compound Exercises

uat

(unge

(unge with a Twist

)ne-(eg uat-and-*each

+eadlift

ettle!ell wings +%/

houlder ress

ull +own

ull 0ps

ush 0ps

Chest ress

+ips

1umping *ope
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Why Use Isolation Exercises?"solation exercises are often recommended to correct muscle im!alance or weakness thatoften occurs after an injury. "solating a specific muscle is sometimes necessary to get it toactivate and increase it's strength. )ften, after an injury, a muscle !ecomes weak and othermuscles compensate for that weakness. "f you never retrain the injured muscles to fireproperly again, it may set up a !iomechanical im!alance that is difficult to correct.

#ven if your weakness isn't noticea!le !ecause other muscles are compensating, imagine howmuch stronger you would !e if all the muscles were firing at maximum contraction. That aloneis a good reason to occasionally do isolation exercises.

Another reason to perform specific isolated exercises is to increase the si2e or !ulk of aspecific muscle group. "f you want !ig !iceps for your spring !reak !each vacation, you'llpro!a!ly want to add some !icep isolation work to your regular exercise routine.

3ost healthy athletes will use compound exercises for the majority of a training program anduse isolation exercises to complement that program as needed.

Examples of Isolation Exercises

!icep curls

tricep kick!acks

lateral raises

front raises

rope pull-downs

leg extensions

hamstring curls

calf raises

The Bottom ine"f you are interested in getting a complete, efficient and functional workout, doingpredominantly compound exercises during your training is ideal. 4ut there are times whenisolating a specific muscle, muscle group or joint is necessary and recommended. "f you aren'tsure what is !est for you, a personal trainer or athletic trainer can help locate any muscle

im!alance or weakness you may have and design a program to fit your needs.

Compound exercisesare movements that require you to use more than one muscle to lift

the weight. Take the bench press as an example, while the chest is the primary muscle targeted

while performing it you'll also be working the front deltoids and triceps to get the weight up. While

you squat you'll not only be training the quadricep muscles, but also the hamstrings, glutes, and

lower back. Most upper and lower back exercises are compound movements as well because

you'll get some assistance from the arm and leg muscles while doing them during your workouts.

Isolation exercisesare movements that are working one particular muscle without much,

or any, assistance from other muscles. Most bicep, tricep, and calf exercises are isolation

exercises because you'll only be using those muscles to lift the weights for the most part (the

forearms will get some work from biceps and triceps exercises). Other isolation exercises include


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flyes for the chest, laterals (front, side, or rear) for the shoulders, leg extensions for the

quadriceps, and leg curls for the hamstrings.

Compound weight training exercises are superior to isolation exercises because you're using

multiple muscle groups while doing them. Squats and deadlifts are the best exercises you can do

to gain size and strength because not only do they need many muscles to assist while doingthem, but they'll also give your testosterone levels a boost if you train with high intensity.

Compound exercises are especially important for weight training beginners, as they give them the

best chance for muscle size and strength gains. If you're new to weight training you won't get the

results you want if you focus more on exercises like leg extensions instead of squats or flyes

instead of bench and incline presses.

Even though isolation weight training exercises aren't as important as compound exercises, they

should still have a place in your workouts. Obviously you'll need to do bicep and triceps exercises

to build your arms, and most of them are isolation exercises. If you want wider shoulders you'll

need to isolate the side head of the deltoid muscle with lateral raises. Fles for the chest and leg

extensions for the quadriceps are great isolation movements to finish off your chest and legworkouts. Once you've gained a nice amount of muscle size you'll probably want to do more

isolation exercises during your workouts to add more shape where you need it and get a nice

stretch and contraction for certain muscles.

To get the most out of your weight training workouts start them off with the major compound

exercises and use isolation exercises as finishers.

All exercisesare not created eual and do not deliver te same amount of stimulus conducive

to building strengt and muscle. $ompound exercises bring into action multiple muscle groupsand move te body troug multiple joint movements. ,solation exercises involve movements witonly one joint of movement. or example! a deadlift involves multiple muscle groups and multiple

joint movements - tis is basically an entire body exercises starting wit your legs! glutes! back!arms! soulders! traps! and etc...

%ere are many benefits of compound exercisesfor strengt training.

I $ompound exercises reuire more pysical effort and output! tus burn more calories -great for elping weigt loss

I $ompound movements involves multiple muscle groups and reuires a certain level ofbalance! body coordination - great for developing core strengt

I $ompound strengt training exercises elp build joint stability and improves your overallbalance

I 'ou can acieve an entire body workout using compound strengt exercises

I %e level of pysical exertion reuired to perform compound exercises allows you to get agreat cardio workout at te same time


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I inally! compound exercises are! ands down! te best exercises you can perform to buildstrengt

Compound trength !raining "xercises

"ome of te best compound exercises you can perform include (in no particular order)9

I 5enc pressI 7eadliftsI "uatsI ront suatsI Ailitary pressI $lean and pressI =ullups

rom a pure strengt training perspective! you sould solely use compound exercises to buildraw strengt.


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5ith these isolation exercise demonstrations and instructions, you will !etter

understand the difference !etween isolation and compound exercisesand why youneed to perform !oth kinds.

"t is my hope that with this !etter understanding you can plan a strength training

program utili2ing these !asic strength training exercises more appropriately, and,thus, more effectively and safely.

6ou should read theguidelines of strength trainingand check with your doctor !efore

!eginning your resistance program.

CA"I%I'( I)*ATI*' +*,E+E'T)7otice how there is only one joint movement involved in the execution of each

exercise.

%or instance with flys& The arms stay locked in a slightly !ent position there!ysta!ili2ing the el!ow joint and initiating single joint movement at the shoulders.

%or curls and extensions& The only movement is at the el!ow or knee joint whilst the

other joints stay locked in a sta!ili2ing position throughout the exercise.

4ecause you are only utili2ing single-joint movement, you are !etter a!le to isolate aparticular muscle group such as uadriceps in a leg extension, hamstrings in leg

curls, !iceps in !iceps curls and triceps in triceps extensions.

7ow, do you see why these are called isolation exercises8

I)*ATI*' E-E"CI)E !E+*')T"ATI*')eg curls-This is a seated leg curl machine. "t works primarily the hamstrings the!ack of the upper leg/.

)tarting osition$Adjust the !ack rest so that the knees align with the axis or red

dot and the pad rests on the !ack of the lower leg or calf. +o/ement$ #xhale as youslowly press the pad down !y !ending the knees and pretend you are going to try

and touch your !utt with the pad. lowly return to the start for desired amount ofreps.

4ack to the top.
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14/31

eg extensions-This is the seated leg extensions machine. "t works primarily theuadriceps the front of the upper leg/. There is controversy that it is hard on the

knees and is not very functional. "t is still very widely used.

)tarting osition$ et the !ack rest in a position that puts your knees in alignment

with the axis or red dot on the machine and set the lower leg pad at just a!ove the

top of the shoe on the lower ankle. 6our knees should !e !ent at a 9: degree angle.+o/ement$ #xhale as you slowly straighten your legs to a soft lock position. auseand suee2e the uadriceps. "nhale and slowly return to the start position. *epeat

for the desired amount of reps.4ack to the top.

!B fly-This can !e done flat, incline, or decline and works primarily the chest. ;ere "am demonstrating an incline +4 fly.

)tarting osition$ (ie on your !ack on an incline !ench< hold a dum!!ell in each

hand a!ove your shoulders with your el!ows locked in a slightly !ent position asshown. +o/ement$ "nhale as you move the dum!!ells away from each other and

lower them towards the floor. #xhale as you slowly return the dum!!ells to the

starting position. *epeat as reuired.Tips$ As you lower the dum!!ells keep a slight!end locked into the el!ows. icture making a circle with the arms at the top of the

move and opening the circle as you lower the dum!!ells, keeping the wrists straightand keeping the el!ows flared throughout.

4ack to the top.

ec dec0 or ec %ly +achine-This is the machine version of the +4 fly and works
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primarily the chest.

)tarting osition$ Adjust the pads using pin a!ove head/ at a distance that allows

for a good stretch across the chest, !eing careful not to strain, without the weight

stack touching !etween reps. it with good posture and your feet flat on the floor oragainst the foot stand, whichever is more comforta!le for you. Allow your head and

neck to rest upon the !ench for support. 5rap your arms around the pads at a!out

chest height with your palms facing the floor. +o/ement$ #xhale as you slowly

suee2e pads together, pausing and suee2ing for a second as the pads touch."nhale as you slowly return to the start position and repeat for the desired amount ofreps.

4ack to the top.

rone !B "aise-This works primarily the posterior delts rear shoulders/ and can !e

done on the reverse pec deck machine or prone with +4=s as shown.

)tarting osition$Adjust !ench in incline position as shown. (ie prone on !enchholding dum!!ells in a palms facing each other position. +o/ement$ eeping el!ows

in a slightly !ent position, retract shoulder !lades as you raise the dum!!ells toa!out shoulder height. ause and suee2e shoulder !lades together and return to

starting position. *epeat for desired amount of reps. Tip$ erform these as you

would perform a standing side lateral dum!!ell raise, except you are lying facedown.

4ack to the top.

!B side raises-This works the deltoids shoulders/ and can !e done with +4=s or

ca!les< there are also many !rands of side raise exercise machines, i.e., 7autilus,;ammer trength, etc.


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)tarting osition$ tand with feet hip width apart and knees slightly !ent. >raspdum!!ells with palms facing each other and arms hanging to side. eep a slight

!end locked into the el!ows throughout the move. +o/ement$ *aise the dum!!ells

to shoulder height, trying to keep everything parallel to the floor at the top of themove. lowly return to the start position and repeat for desired amount of reps.

Tips$Avoid urge to !end or straighten el!ows during the lift. eep a slight !end

locked in the el!ow as if arm is in a cast and envision a flapping-wings motion. At the

top of the move, slightly turn dum!!ell so that pinky finger is slightly higher than thethum!.4ack to the top.

Biceps curls-This can !e done with +4s, !ar!ells, ca!le, machine, etc., in a widevariety of ways. "t targets the !iceps front of the upper arm/.

)tarting osition$it on an upright !ench with arms straight and dum!!ells

hanging to your side, palms facing forward. +o/ement$4end the el!ows raising theweight as high as you can without moving the upper arm forward, keeping el!ows in

direct alignment underneath your shoulders throughout the move. *eturn to the startposition and repeat for desired amount of reps. Tips$#xhale as you raise the weight

up. Avoid the urge to curl your wrists or to move the upper arms forward at the top

of the move.4ack to the top.

Triceps press1do2nsdone correctly/-This is done standing at a high ca!lemachine and can use a wide variety of handles, i.e., rope, ?-!ar, straight !ar, etc.

and it targets the triceps !ack of the upper arm/.


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)tarting osition$ tand with feet hip width apart and knees slightly !ent and

locked in front of high ca!le using a ?-!ar. 5ith arms !ent at a 9: degree angle,grasp !ar on !ack of palm with thum!s up and over the top of the !ar using a loose

grip, as shown in picture. +o/ement$ress !ar down until el!ows are at a soft lock.

ause and suee2e triceps and return to the start position and repeat for desiredamount of reps. Tips$eep upper arms !ack and in close to the !ody with el!ows in

direct alignment !eneath the shoulders throughout the move.

4ack to the top.

" have only scratched the surface of the myriad choices of exercises, !e they isolation or compo

"t should also !e noted that it is possi!le to perform all of the a!ove or some version of them wi

resistance !ands. 5ith so many exercise choices, you should never !e !ored with your workout

"f you want me to design your workouts specifically to meet your personal needs and goals, andthem delivered right to your email, !e sure and check out my online personal training.

Compound Exercise !emonstrations

%ollowing are some very !asic compoundexercise demonstrations, including start

and finish pictures and instructions on how to perform them correctly. "emem#er$Compound exercises are dou!le-joint exercises that work more than one muscle at a

time, i.e., presses, pull-ups, pull-downs, rows, suats, lunges, leg presses, etc. Theexercise demonstrations shown !elow are&

+4 dum!!ell/ Chest ress

+4 houlder ress

ull-ups

(at ull-downs 4ent-over +4 *ows wiss 4all 5all uats

Anchored *everse (unges (eg ress

These are just a few of the literally hundreds of compound exercises and variations

thereof. The ones shown !elow are not meant to !e performed together as a routine,!ut are merely examples of compound exercises. 5ith these compound exercise
http://www.straightforwardfitness.com/isolation-exercise-demonstrations.html#IsolationExerciseDemonstrations%23IsolationExerciseDemonstrationshttp://straightforward.efitnesstracker.com/http://www.straightforwardfitness.com/compound-exercise-demonstrations.html#DumbbellChestPress%23DumbbellChestPresshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#DBShoulderPress%23DBShoulderPresshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#Pull-ups%23Pull-upshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#LatPull-downs%23LatPull-downshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#Bent-overDBRows%23Bent-overDBRowshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#SwissBallWallSquats%23SwissBallWallSquatshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#AnchoredReverseLunges%23AnchoredReverseLungeshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#LegPress%23LegPresshttp://www.straightforwardfitness.com/isolation-exercise-demonstrations.html#IsolationExerciseDemonstrations%23IsolationExerciseDemonstrationshttp://straightforward.efitnesstracker.com/http://www.straightforwardfitness.com/compound-exercise-demonstrations.html#DumbbellChestPress%23DumbbellChestPresshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#DBShoulderPress%23DBShoulderPresshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#Pull-ups%23Pull-upshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#LatPull-downs%23LatPull-downshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#Bent-overDBRows%23Bent-overDBRowshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#SwissBallWallSquats%23SwissBallWallSquatshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#AnchoredReverseLunges%23AnchoredReverseLungeshttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#LegPress%23LegPress


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demonstrations and instructions, you will !etter understand the difference !etweencompound andisolation exercisesand why you need to perform !oth kinds.

"t is my hope that with this !etter understanding, you can plan a strength training

program utili2ing these !asic strength training exercises more appropriately, and,thus, more effectively and safely.

6ou should read the guidelines of strength trainingand check with your doctor !efore!eginning your resistance program.

CA"I%I'( C*+*U'! +*,E+E'T)

7otice how there are at least @ joint movements involved in the execution of eachexercise.

Also note that each upper !ody exercise, though meant to target primarily !igger

muscles such as chest, !ack, or shoulders, must utili2e the arms in order to !eperformed. Therefore, for the most part, the upper !ody compound exercises utili2e

all the upper !ody muscle groups< likewise, the lower !ody exercises utili2e all the

lower !ody muscle groups.

"t should !e duly noted, however, that particular compound exercises do put more

emphasis on specific muscle groups, i.e., the chest press on the chest and theshoulder press on the shoulders.

7ow, do you see why these are called C)3)07+ exercises8

C*+*U'! E-E"CI)E !E+*')T"ATI*') $1!um##ell Chest ress-These may !e done flat, incline, or decline. There are also

many !rands of chest press exercise machines, i.e., 7autilus, ;ammer trength, etc.rimary muscle group worked-Chest.

)tarting osition$lace an adjusta!le !ench in the flat position. ;old the dum!!ells

just a!ove shoulder height, keeping the weight distri!uted in a straight line directlya!ove the el!ows as shown in picture. +o/ement$#xhale as you slowly straighten

the arms to a soft lock position almost straight/ at the top, pressing the weight upto touch at the top. *everse this arching motion on the way !ack down and repeat

for desired amount of reps. Tips$#xhale as you press the weight up and keep thewrists as straight as possi!le. Try to use the chest muscles instead of the arms. This

is tricky, so focus and remem!er practice makes perfect. *ptional$4ringing the feet
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up on the !ench helps protect your lower !ack. 6ou may opt to keep your feet flat onthe floor.

4ack to the top.

!B )houlder ress-These may !e done with dum!!ells, !ar!ells, the mithmachine, or a num!er of other !rands of machine, i.e., 7autilus, ;ammer trength,etc. rimary muscle group worked-houlders.

)tarting osition$lace a seated !ench in the upright position. Allow the !ench tosupport your head and neck with your head resting against the !ench and feet flat

on the floor. ;old the dum!!ells in each hand at just a!ove shoulder height. 4e sureweight is distri!uted in a straight line directly a!ove the el!ows. +o/ement$5ith

palms facing away from you press the weight straight up until arms are extendedoverhead. (ower and repeat for the desired num!er of reps.

4ack to the top.

ull1ups-These are very difficult and reuire an enormous amount of upper !ody

strength. They can !e done in a modified style to !uild up strength in order to!ecome strong enough to do free style. " am demonstrating the modified style, the

)mith ull1up. rimary muscle group worked-4ack.

)tarting osition$et the !ar on the mith 3achine at desired height. The lower

the !ar, the greater the difficulty./ Take a wide, overhand grip keeping el!ows in softlock at !ottom of move. (ie !eneath the !ar with the !ar just a!ove the chest. eep

!ody straight from head to toe with a soft lock in knees throughout. +o/ement$#xhale as you slowly !end arms and raise !ody towards the !ar nearly touching

chest to !ar. "nhale as you slowly return to start position for desired num!er of reps.4ack to the top.
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at ull1do2nsThese should !e done pulling only to the front since the !ack pull-down has !een proven to !e dangerous for your shoulders and neck. rimary muscle

group worked-0ppermid 4ack.

)tarting osition$>rasp the !ar just past the !end on each side with thum!s up

and over the !ar. Allow upper !ody to feel a good stretch and keep a slight natural

arch in the lower !ack throughout the move. +o/ement$ lightly lean !ack as youpull the !ar down to the upper chest. ause and slowly return to the start positionwhile !ringing !ody !ack up completely straight for the stretch in the lats upper

!ack/. *epeat for the desired num!er of reps. Tips$ #nvision !ringing the chest up tomeet the !ar and keep chin slightly tilted up throughout.

4ack to the top.

Bent1o/er !B "o2s-These can !e done with dum!!ells, mith machine, !ar!ells,

various machines and apparatuses. " am demonstrating the 4ent-over +4 row.rimary muscle group worked-4ack.

)tarting osition$ lace one hand and the same-side knee on an exercise !ench,

the foot of the opposite leg on the floor, and the hand on that side of the !ody

holding a dum!!ell in your hand, hanging at arms length !elow your shoulder at aslight angle as shown. +o/ement$ #xhale as you pull the dum!!ell upward in a

slight angle until it touches your lower ri!souter waist as if starting a lawnmower orsawing. "nhale as you lower the dum!!ell slowly to the starting position. *epeat for

desired amount of reps. witch sides and repeat. Tips$4e sure to keep armel!ow intight and as close to the !ody as possi!le as you raise the dum!!ell. Think good

posture, keeping a natural slight arch in your lower !ack and flat upper !ackthroughout.

4ack to the top.
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)2iss Ball Wall )3uats-There are many variations of the suat. " prefer these!ecause of the lum!ar spine lower !ack/ support that the wiss !all provides. These

work the entire lower !ody--Buads front of upper leg/, ;ams !ack of upper leg/,and >lutes or !utt.

)tarting osition$osition an exercise !all !etween your middlelower !ack and awall. tand with your feet shoulder width apart, toes pointed slightly outward.

+istri!ute your !ody weight eually !etween !oth feet and lean !ack against the!all. +o/ement$"nhale, keeping your heels in contact with the floor at all times,

slowly lower into a suat position while rolling the !all up your !ack. #xhale as youslowly straighten your legs, keeping your head and chest up, returning to the

starting position. *epeat as reuired.Tips$uat down as low as if you were goingto touch your !utt to a chair and then return to the upright position. 6ou may hold a

dum!!ell as shown/ for added resistance or increased level of difficulty.4ack to the top.

Anchored "e/erse unges-There are several forms of the lunge. " amdemonstrating an anchored reverse lunge. rimary muscle group worked->lutes,

;ams, Buads.

)tarting osition$ tand with your feet hip width apart and a slight !end in your

knees. >rip a sta!le handle that can support your weight and slightly hang!ackwards, keeping your !ody in a straight position as shown in the picture with !oth

arms extended out in front of you. +o/ement$ "nhale as you take a large step !ackand lower yourself down until your front knee has a 9:-degree !end in it. #xhale as
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you press yourself !ack up to the starting position. *epeat with other leg, alternatingsides for desired amount of reps.

4ack to the top.

eg press-This is only one of many types of (eg press machines. rimary musclegroup worked->lutes, ;ams, Buads.

)tarting osition$ Adjust !ack rest as low as it will go or to comfort/ and adjust

sled setting underneath hips so that you can achieve a 9: degree angle with theknees without the weight stack touching as shown in picture. lace feet in desired

position close together, wide apart, etc./ with toes slightly pointed out. +o/ement$#xhale as you slowly straighten legs until knees are in a soft lock slightly !ent/

position. "nhale and slowly return to start position for desired num!er of reps.4ack to the top.

" have only scratched the surface of the myriad choices of exercises, !e they isolation or compo

"t should also !e noted that it is possi!le to perform all of the a!ove or some version of them wiresistance !ands. 5ith so many exercise choices, you should never !e !ored with your workout

"f you want me to design your workouts specifically to meet your personal needs and goals, and

them delivered right to your email, !e sure and check out my online personal training.---------------------------------------------------------------------------------------------------------

)trength Training "outines

4elow are some sample strength training routines. 5ith the video demonstrations of

each workout, you will see the proper execution of each exercise, there!y learningproper form and techniue.

4e sure and read the strength training guidelines!efore actually !eginning your

routine.

" have included a demonstration of the appropriate stretch !etween each exercise inthe first video< this way you can do some flexi!ility conditioning utili2ing an active

rest of :-D: seconds !etween sets.
http://www.straightforwardfitness.com/compound-exercise-demonstrations.html#COMPOUNDEXERCISEDEMONSTRATIONS%23COMPOUNDEXERCISEDEMONSTRATIONShttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#COMPOUNDEXERCISEDEMONSTRATIONS%23COMPOUNDEXERCISEDEMONSTRATIONShttp://straightforward.efitnesstracker.com/http://www.straightforwardfitness.com/strength-training-guidelines.htmlhttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#COMPOUNDEXERCISEDEMONSTRATIONS%23COMPOUNDEXERCISEDEMONSTRATIONShttp://www.straightforwardfitness.com/compound-exercise-demonstrations.html#COMPOUNDEXERCISEDEMONSTRATIONS%23COMPOUNDEXERCISEDEMONSTRATIONShttp://straightforward.efitnesstracker.com/http://www.straightforwardfitness.com/strength-training-guidelines.html


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To see more video workouts !y me, go to my 6ou Tu!e channel at

youtu!e.comlp!urke.6ou can su!scri!e to my channel while you're there if youwish, and they will notify you every time " su!mit a new video. ;ow cool is that8 And

it's freeE #ven !etterE #njoyEE

'*,ICE T*TA B*! W*"4*UT 52ith accompanying stretches6

erform F set of G-F@ reps for first week. 4eginning @nd week you may do @ sets.4egin with light weights until you have mastered proper form and techniue. Then

choose a weight that makes the last @ repetitions very challenging, yet still doa!le ingood form.

3achine chest press

houlder press (at pull-down

eated !iceps curl Triceps press-downs

(eg press "nnerouter thigh

;eel raises Crunches

)!liue crunches 4ack extensions

I'TE"+E!IATE UE" B*! W*"4*UT 52ithout stretches6erform @- sets each of G-F@ repetitions. Choose weights that make the last @ reps

very challenging, yet still doa!le in good form.

+um!!ell chest press ec fly machine

mith machine pull-ups Ca!le row

houlder press +4 side raise

#H !ar !iceps curls (ying +4 triceps extensions

Core 5A#s and lo2er #ac06 Intermediate Core Wor0outerform @- sets each of up to @I repetitions.

uperset the first two exercises. This means go from the ;anging (eg *aises
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immediately into the Ca!le 4all Crunches. *est a!out F minute and then repeat for @to sets. Then go on to perform the wiss 4all ide *aises, !eing sure to do @-

sets on each side. %inally, finish up with @ to sets of the 4ack ;yperextensions asshown. #njoyE

;anging leg raises *egular and )!liue/

Ca!le wiss 4all crunches *egular and )!liue/ wiss 4all ide *aises

wiss 4all 4ack ;yperextensions

I'TE"+E!IATE to A!,A'CE! *WE" B*! W*"4*UT 52ithout stretches6

erform @- sets each of G-FI repetitions. Choose weights that make the last @ repsvery challenging, yet still doa!le in good form.

(eg #xtensions

(eg Curls

)uter Thigh

"nner Thigh (eg ress

)ne-legged ickups ;anging Anchored *everse (unges

Triple Threats ;eel *aises

)tretching !emonstrations

The stretching demonstrations !elow are the most !asic stretches and can !e easily

done !etween strength training sets. 6ou have to rest for a!out a minute anyway, somight as well stretch the muscle you just worked. Try itE

)r you may do them as a stretching routine !efore, during, or after your strength

training as a cool-down or warm-up.

"n that case it could look a little something like this&

1ust remem!er to never stretch a cold muscle, so I or F: minutes of moderate

cardio will suffice as a precursor for stretching. Also, never stretch past the point ofcomfort. 1ust stretch. "t feels good and its good for you.

+issect the a!ove routine and it looks a little something like&


25/31

)tanding dou#le anchored chest stretchtand !etween two sta!le o!jects and reach high so that the upper arm is a !it

higher than parallel to the floor. Anchor arms and lean forward for a nice stretchacross the chest and hold for : seconds.

)tanding single anchored chest stretch

Anchor left arm on sta!le platform with upper arm slightly higher than parallel to floor. >ently twtorso away feeling a good stretch across the left side of the chest area. ;old : seconds and rep

other side.

Behind the #ac0 shoulder stretch

"n a standing position, reach !ehind and clasp fingers thum!s facing floor/ and gently pull up. ;: seconds.

)tanding dou#le upper #ac0 stretch

;old onto sta!le platform, !end knees, and hang for : seconds. %ocus on feeling stretch in upp!ack.

)tanding #iceps stretch

*each !ehind with !oth arms, turning thum!s up with palms facing !ack, pause and turn thum!with palms facing forward or up. ;old for : seconds in !oth positions focusing on feeling the st

in upper arms.


26/31

)tanding triceps stretch

*each up with one arm and !end at el!ow !ringing hand down !ehind the neck. >rasp hand withand and gently pull, holding for : seconds. *epeat on other arm, focusing on feeling the stret

triceps.

)tanding hamstring stretch#levate right foot on sta!le platform and gently lean directly over that leg. eep upper !ack flat

not hump shoulders/with slight natural arch in lower !ack. Think good posture throughout. Thestraighter the knee in the right leg, the greater the stretch. ;old for : seconds and repeat with

leg.

)tanding 3uad stretch;old onto something sta!le for !alance and !end leg grasping the foot at the ankle and hold for

seconds. *epeat with other leg.

eaning calf stretch

tand in front of sta!le platform or wall. (ean against very sta!le platform, keeping !ack leg=s hon floor, while slightly !ending that knee over toe. ;old for : seconds and repeat on other leg.


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%E-IBIIT %ACT)

%lexi!ility descri!es the amount of movement that can !e accomplished at a joint,

such as the knee or shoulder< this is also referred to as the range of motiona!outa joint.

"t is an often overlooked component of fitness,which is unfortunate, !ecause

maintaining it may help reduce the risk of injury and can also help improveperformance in many activities.

;ere are a few of the BE'E%IT) *% %E-IBIIT T"AI'I'($

F/ "ncreased physical efficiency and performance. A supple joint reuires less energy

to move through the range of motion.

@/ +ecreased risk of injury. 3ost experts agree that a more supple joint is less likelyto exceed tissue extensi!ility during activity.

/ "ncreased !lood supply and nutrients to joint structures.

J/ "t may also contri!ute to improved circulation and nutrienttransport, allowing greater elasticity in tissues.

I/ "mproved nutrient exchange. *ange of motion exercises may increase theuantity and decrease the viscosity, or thickness, of synovial fluid, there!y ena!ling

!etter nutrient exchange. ;ealthy synovial fluid also allows greater freedom ofmovement and may decelerate joint degenerative processes.

D/ "ncreased neuromuscular coordination.

K/ "mproved muscular !alance and postural awareness.

G/ +ecreased risk of low-!ack pain.

9/ *educed muscular tension. tretching promotes muscular relaxation.

F:/ #nhanced enjoyment. 6ou are much more likely to stick with a program that you

enjoy. 4y relaxing !oth the mind and !ody, flexi!ility training increases your sense ofwell!eing and personal gratification during exercise. 7ot to mention, it just plain

feels good.
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7ust a couple of things to remem#er 2hen stretching$

F/ 7ever stretch past the point of comfort.

@/ Always do static long, held/ stretches prefera!ly FI-: seconds/. 4allistic

stretching !ouncy, jerky/ movements are more risky and should only !e done forsports specific training and not usually !y general population.

Although there is continuing controversy over which stretching exercisesare !est,whether to stretch !efore or after exercise, or just how much to stretch, " !elieve

that if you adhere to the a!ove rules you will reap the !enefits of improved flexi!ilityand enhanced well!eing.

At the very least, you can stretch !etween sets when strength training. 6ou have to

rest for : to D: seconds anyway. 5hy not spend that time stretching the muscleyou just worked8 " find that it also helps you keep your focus on what you are doing

and which muscle group you are working while strength training.

And oh yeah, did " mention how good it feels8 5ell, it doesE o come on and join me

in a stretch.

>o herefor illustrations of the !asic stretches for every major muscle group. ee,

there really are no more excuses. (et's stretch like there's no tomorrow, !a!yE

CA"!I* +*!E) *% T"AI'I'(

There are many different cardio modes of exercise. A few examples are !risk

walking, jogging, running, treadmill, !iking, stationary cycling, elliptical machines,swimming, jumping rope, aero!ic classes, clim!ing stairs, etc. The key is finding theone you will enjoy or for some, that you will hate the least/ and do it consistently.

6ou may want to give this some thought when deciding which of the aforementioned

activities you will choose& 5alking for : minutes will !urnapproximately FG: calories, whilst : minutes on an elliptical

machine can !urn more like :: calories. 6es, it is a !it tougher, !ut ", personally,would rather work a !it harder for less time and a !etter calorie !urn. ;owever, you

can increase your calorie !urn !y adding sprinting, hills, or an incline to yourwalking.

There are many ways to skin a cat. " love cats. This is just a figure of speech. "would never dream of skinning a cat./
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o what " mean to say is there are lots of ways to do cardio.

(et's explore a few, shall we8

)*W )TEA! CA"!I*

This is the long duration usually JI minutes to an hour/ at moderate intensity way. The theory this is that you !urn more calories from fat than car!s and it is easier on the joints< hence, oldefit !odies who may not !e a!le to handle high intensity workouts may find this more suita!le.

ATTE'TI*'$ 7ust #e sure not to #e lulled into complacency 2ith this longer duration. still need to reach a training heart rate 8one.

6ou can split the time up with cross training. This is done !y mixing it up with a couple of mod

i.e., D: minutes of cardio can !e split into @: minutes on the stationary !ike, @: minutes on thetreadmill, and @: on the elliptical. "t's a great way to stave off !oredom.

Tip$ " like to read while doing cardio so that " forget a!out the time. "t makes me feel dou!lyproductive. ome people like to watch T? while exercising. Anything that will help you hang in th

until your time is up has got to !e a good thing.

I'TE",A T"AI'I'(This involves alternating relatively more intense !outs with less intense ones such as walking an

running on a treadmill or changing intensity levels on an elliptical machine every few minutes. Cherefor a sample or two of interval training routines.

9IT or 9IIT

Then there is ;""T training, which stands for high intensity inter/al training. This is done !yalternating short !urst of high intensity with active recovery, which is typically a less intense for

the original activity, i.e., warm up for I minutes then do F minute at high intensity and @ minutemoderate, then !ack to F minute high, etc. for the duration of anywhere from D to FI minutes t

cool down for around I minutes. 6ou can !e creative with those parameters.

E-T"E+E 9IIT %*" T9E A"EA! %ITThen there is the extreme 9IITcardio mode where you do intervals of short !ursts where you g

hard as you canfor FI-: seconds and slow down to a moderate pace for F- minutes until yo

heart rate returns to a!out JIL to I:L of max heart rate and then do another FI-: second aand keep up that pattern for a duration of no longer than @: minutes. TI$ This is not for siss

is intense:::

9IIThas gained in popularity since studies purport that the exerciser;s meta#olism reaches

more heightened state for a longer period of time after high intensity inter/als< assuriperformer of continued fat #urning effects.Cardiovascular conditioning is achieved much s

according to studying physicians. )!viously, this is not for a !eginner or someone in poor physiccondition. 6ou will want to have !een exercising for a couple of months !efore trying this mode.
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The way " see it, it couldn=t hurt to throw ;""T into your routine a couple of times a week in the

of a JI-D: minute routine. (et=s see F@-@: minutes versus D:Myou do the math. Almost sounds good to !e true, !ut studies sayMand people are swearing !y it. " am trying it as we speak, as "

recently started a ;""T routine twice weekly along with a couple of JI-D: minute routines per wwill cast my vote in a few months.

Choice of cardio routine is a personal preference type of thing. This whole exercise experience rone !ig fat experiment, pun intended, !ecause people are like snowflakesMno two are exactly al

we all react a little differently to things. That=s why one cookie cutter exercise routine doesn=t w

every!ody. o just experiment and try new things. The main thing is to do something. >et off thcouchEE ut down that candy !ar and 3)?#EE

'*TE$ '* CAT) WE"E 9A"+E! I' T9E C"EATI*' *% T9I) WEB )ITE.That pic a!ove is

pal's cat, 1ack. "sn't she cute8 ;ere is another picture of her skin intact/ playing with my Christpresent to her. " think she liked it, what do you think8 Too !ad " can't !ottle her energy. 5e'd al

having some awesome workouts and "'d !e rich for sure.

------------------------------------------------------------------------------------------

AC)+ CA"!I* (UI!EI'E)

The American College of ports 3edicine AC3/ has instituted alist of cardiovascular fitness guidelines, which " have listed for you

!elow.

The !asic components to any exercise conditioning session are warm-up,

conditioning stimulus, N cool-down.

5arm-up N cool-down performed at approximately I:L of stimulus intensity

hold conversation without much difficulty/.

5arm-up N cool-down may take I-FI minutes, depending on age N fitness level.

Accumulate : minutes or more of moderate-intensity physical activity on mostdays of the week. "ntermittent activities have same health !enefits as continuous

activities./ %reuency& -I days a week.

"ntensity&I:-GIL of heart rate maximum @@: - age x .I: to .GI/ or D:-G:Lheart rate reserve @@: O age - resting heart rate x .D: to .G: P resting heart rate/.

'ote$ 4e sure and see the $caution$concerning the @@:-minus-age theory on theTarget Heart Ratepage.

+uration& @:-D: or more minutes per session, continuous or intermittent activity."f you are very de-conditioned you may even need to split it up into several F:-

minute segments. (ike 7ike says, 10T +) "TE "ncrease your duration !y I minutes aweek until you reach your desired amount.

Type&Aero!ic run, !risk walk, swim, cross-country ski, dance, elliptical trainer,cycling, stationary !ike, etc./

The stages of cardiorespiratory training& "nitial, "mprovement, 3aintenance.

rogression of !oth intensity and duration in a single session is not

recommended. "ncrease the duration first !efore increasing the intensity. "f you can

complete an exercise session at the upper level of freuency and duration for @weeks without signs of excessive fatigue, progress to the next level.
http://www.straightforwardfitness.com/target-heart-rate.html#THETALKTESThttp://www.straightforwardfitness.com/target-heart-rate.html#WHATISYOUROPTIMUMEXERCISEINTENSITY?http://www.straightforwardfitness.com/target-heart-rate.html#BIGHONKIN'NEWSFLASHhttp://www.straightforwardfitness.com/cardio-modes.htmlhttp://www.straightforwardfitness.com/target-heart-rate.html#THETALKTESThttp://www.straightforwardfitness.com/target-heart-rate.html#WHATISYOUROPTIMUMEXERCISEINTENSITY?http://www.straightforwardfitness.com/target-heart-rate.html#BIGHONKIN'NEWSFLASHhttp://www.straightforwardfitness.com/cardio-modes.html


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"f training is discontinued, gains in fitness regress !y approximately I:L withinJ-F@ weeks.

"f weight loss is your goal, freuent, enjoya!le exercise periods of low tomoderate intensity and relatively long duration result in the largest weekly caloric

expenditures.

tay within your heart rate range. 3onitor through a heart rate monitor or

manually at carotid artery on neck or radial artery on thum! side of wrist.

"f you're ready to !egin your aero!ic training, click hereto learn how to get started. There's no like the present. ;owever, !e sure and check with your doctor !efore starting any new exercise

program
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