A Beginner's Guide to Resistance Training

So, you have decided that enough is enough, and it's time to get into the gym? - First and foremost, congratulations!!

Now that you've taken that difficult decision to enter the world of 'gym junkies', I can hear you ask yourself, 'What the hell should I do now?!'

The following article is aimed at the masses, who are looking at losing some weight, gaining fitness and perhaps tone up a bit. I'll try to de-mystify some of the fitness terminologies, and give some generalised training principles. If you have any injuries or health concerns, you need to clarify any and all of these points with a fitness professional.

There are two main aspects to exercise at the gym - cardiovascular training (aka 'cardio' - anything that increases your heart-rate); and resistance training (aka 'weight training'). This article will focus on introducing you to resistance training.

Firstly, there are many general benefits to resistance training. These include:

Increased strengthImproved muscle toneImproved metabolismHelps lower body-fatBetter postureIncreased bone densityImproved blood pressureImproved vascularityHelps regulate blood sugar levelsImproves sleepLowers the risk of several diseases, (including cardiovascular disease, diabetes and arthritis)

Introductory resistance programs will concentrate more on correct technique, using high repetitions (reps) with comparatively light weights. For example 15-20 repetitions at a weight that you struggle with by the end. This is to assist you in controlling the weight, and 'teach' your muscles what action they are trying to do.

You will also find that a good trainer will begin primarily with pin-loaded machines rather than free weights. This means that the machine will largely dictate what movement should be done; ie 'guide' you through a given technique, rather than you wobbling around with a dumbbell in hand. This teaches your muscles the correct movement pattern, or in other words, helps your body develop 'muscle memory'.

To start with, you will likely do an 'all-over' body workout, ie train all body parts in the one routine. You should only go through your weights routine once to twice per week for the first 4-6 weeks. This will ensure your muscles get plenty of rest between sessions and recover appropriately.

You will find that you will be quite sore after your workout, especially on the second day. This is quite normal, but the soreness will subside as you train more often. It is important to keep moving through this soreness, as it will keep the muscles warmer, preventing them from 'seizing up'.

In regards to technique, it is important to practise a 'full range of movement', ie go all the way up and all the way down. Having said that, it is just as important to not 'lock out' your joint at the top of the movement. If you do lock out a joint, you are loading the joint up with the weight rather than the muscle, which will put unnecessary strain on the joint and give your muscles rest.

Once you have these basics covered, you will find that you will maximise your workout results. It is very important to speak with a fitness professional to regularly update or change your routine. Your body will try to adapt to your training, so changing it often is important!

Good luck!!

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shaun