Weight Training Basics
Your wedding day is almost
here! You have called the caterer, double checked with your
officiant, and made 150 cute birdseed favors for your guests.
You’re exhausted, and you probably feel like you have
done enough running around planning wedding details to double
as your aerobics. But no workout is complete without a good
weight training routine, and you surely want your arms to look
toned as you walk down the aisle. Lifting light dumbbells (between
3 to 5 pounds for beginners) is a safe bet. Never lift weights
to the point of pain and never begin a weight lifting routine
without first consulting a Doctor. Here are some basic guidelines
by Dr. Bryant Stamford to keep in mind:
For each of the exercises
performed, first establish how much weight you can lift 10 times.
(Each lift is called a "repetition," or "rep,"
and each group of 10 reps is called a "set.") Begin
the process by lifting a light weight 10 times. Rest a few minutes,
then add weight and try again. A weight you can lift 10 times
only is your 10 RM (repetition maximum).
Once you've determined your
10 RM, you'll do three sets of each exercise: one at 50% of
your 10 RM, one at 75%, and one at 100%. For example, if 100
pounds is your 10 RM, you'd do your sets at 50, 75, and 100
pounds. The first two sets serve as a progressive warm-up, and
the final set represents the overload.
Follow these tips, and check
out various online sources or fitness magazines for more assistance.
You will be the fittest and most beautiful bride ever!
