The Super Toning Training Routine

Author:

Doug Lawrenson

This routine is such that you must be prepared for hard training and you should ensure that your health is of such that you may embark on this type of routine. If you are not sure then seek medical advice before starting. If just starting out then you must cut the routine down until your level of fitness and level of resistance training is of such a level that you can complete all of this routine. If you are a beginner you should only complete 2 sets of the resistance training given below and only complete the first six minutes of the cardio routine and increasing week by week. Making sure that you complete the warm up, stretch, and cool down given below.

It is very important that you warm up before training, and after the warm up you should complete some muscle stretching, and cool down after your training routine.

Warm Up.

The first part of any training routine is the warm-up, it should increase the heart rate, blood pressure, oxygen consumption, dilate the blood vessels, increase elasticity of the active muscles, and increase the heat produced by the muscle groups to be used during exercise.

A proper warm-up consists of two phases:

1. A graduated aerobic warm-up activity - This is a warm-up to get the blood flowing to the muscles. This also heats up the working muscles making them less prone to injury. Any aerobic activity done at the very low intensity can serve to warm-up the muscles, tendons, and ligaments.
2. Stretching and flexibility – This is to be performed on the muscle groups you will be exercising during the cardiovascular activity. (An example would be a quadriceps stretch before bicycling).

The warm-up phase should last anywhere from 5 – 10 mins.

Cool Down

The purpose of a cool down is to slowly decrease the cardiovascular work and overall metabolism that were elevated during the cardiovascular activity. A cool down consists of slowing down the intensity level of the cardiovascular activity you are performing slowly. Stopping exercise suddenly can be dangerous. A cool down keeps the body circulating blood and keeps blood from pooling in the veins. A proper cool down should last about 5 – 10 min for each thirty minutes of exercise if the cardiovascular activity is performed for longer periods or is of higher intensity the cool down phase should last longer.

Stretching Before Training

Stretching before your training routine has positive effects on your posture and mobility, and can also reduce the risk of injury. Here is a list of basic stretching exercises.

Upper back stretch.

From a standing position, grasp a stationary object (such as a pole or exercise machine) with both hands. Bend the knees and sit back so that your arms are fully extended and supporting your weight. Shift your weight to the right to isolate the right portion of your latissimus muscle (side of back). Hold this position for 20 – 30 seconds, and then shift your weight to the left. Complete 1 – 3 repetitions.

Triceps stretch. (back of arm)

From a standing position, raise your right arm over your head. Bend your elbow so that your right hand is behind your head. With your left hand grasp your right wrist or elbow and pull it back as far as comfortably possible, pointing your right elbow toward the ceiling. Hold this position for 20 -30 seconds then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Chest stretch.

From a standing position, grasp a stationary object (such as a piece of exercise equipment or a pole) with your right hand. Your arm should be straight and roughly parallel to the ground. Slowly turn away from the object, allowing your arm to go as far behind the body as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions on each side.

Shoulder stretch.

From a standing position, Grasp your right wrist or elbow with your left hand. Without turning your body, slowly pull your right arm across your torso as far as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Bicep stretch (front or arm).

From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Glute/Hamstring stretch (backside and back of leg).

Sit on the floor with your legs straight and slowly bend forward. Allow your hands to travel down along the line of your body as far as comfortably possible. When you feel an intense stretch in your hamstrings, (back of the leg) grab onto your legs and hold this position for 20 – 30 seconds. Complete 1 – 3 repetitions with each leg.

Quadriceps stretch (front of thigh).

From a standing position, grasp a stationary object (such as a pole or exercise machine) with your right hand. Bend your left knee and bring your left foot toward your backside. Grasp your left ankle or foot with your left hand and slowly lift your foot as high as comfortably possible. Hold this position for 20 – 30 seconds and then repeat on the other leg. Complete 1 – 3 repetitions on each leg.

Calf stretch (rear of lower leg).

From a standing position, grasp a stationary object (such as a piece of exercise equipment or pole) with both hands. Bend your right knee and bring your left leg behind your body as far as possible whilst keeping your feet flat on the floor. Slowly lean forward without lifting your left heel. Hold this position for 20 – 30 seconds then repeat the process for the left leg.

Abdominal stretch (stomach muscles).

From a standing position, place your hands on your sides and slowly lean back as far as comfortably possible. For added effect and to enhance the stretch on the oblique muscles, (muscles on upper side of waist) lean to your left and then to your right while performing this stretch. Complete 1 – 3 repetitions.

Resistance Training.

In the routine given tomorrow, you will complete two to four sets of each exercise. You will finish all sets for each given exercise before moving onto the next exercise.

You must complete 8 – 10 reps (repetitions) for each exercise; this is the ideal amount of reps for muscle hypertrophy (tone). The reasons why we must complete this number of repetitions are:

• Maximum growth can only be achieved by activating the full spectrum of muscle fibres, and a moderate rep scheme will accomplish this better than a low rep range or even a very high rep range. Both of the fast twitch and slow twitch muscle fibres are brought into play, and the time the muscle is under tension is long enough to work the muscles to their fullest potential.
• Moderate reps have also been shown to maximise the release of various hormones, including testosterone and growth hormone. This is facilitated by the accrual of lactic acid. It has been shown that lactate promotes hormonal excitation, which then acts on the muscle cell to induce growth.
• Moderate repetition has been shown to cause a distinct “pump” in the muscle in which your muscles fill up with blood. This not only provides a temporary fullness to your muscles, but also increases the hydration within muscle cells. Studies have demonstrated that a hydrated cell stimulates protein synthesis and inhibits protein breakdown (proteolysis). Therefore muscles will be provided with the raw materials to lay down new contractile proteins, which is the primary basis for muscle growth.

In relation to the overload principle, the weight you choose must be heavy enough that the last few reps must be a struggle, and you may not be able to complete all the reps, therefore if you are able to complete the full amount of reps quite easily then the weight is to light. If you are not able to complete at least eight reps then the weight is too heavy and must be dropped. It may take you a couple of sessions to get the weights right.

Rests between sets will be 60 – 90 seconds between sets, this has been proven to be sufficient so that you can be strong on the next sets whilst keep your anabolic levels high.

The workouts given below should not be done on consecutive days but ideally on a Mon, Wed and Friday. The days in between will be days that cardiovascular training will be done (details given below).

See tomorrow's posting for those workouts!

Regular Stretching Helps Your Flexibility

Basic Stretching Exercises

These exercises stretch the muscles in the leg and back that are tight. Maintaining flexible muscles in the legs and back is desirable as it allows the muscles and joints to work more efficiently and decreases the frequency of muscle injuries

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RULES TO STRETCH BY

• Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
  
  
• Stretches should always be gradual and gentle.
  
  
• Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
  
  
• Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
  Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
  
  
• Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

Posterior Thigh

Starting position: Sit lengthwise along a table and place your right leg on the table. Rest your left leg on the floor or on a footstool.

Action: Lean forward over your right leg until you feel a stretch behind your knee and in your calf. Hold that position by grasping the right leg. Repeat with the left leg.

Note: Stretch the calves by pointing your toes upward and toward your chest.

Calf Stretch
Starting position: Stand 2-3 feet away from a wall. Put your hands against the wall at about shoulder level to support your weight (Fig. 2A).

Action: Lean in toward the wall by bending your elbows until you feel a stretch in the back of your calves (Fig. 2B). Keep your body erect, your knees straight, and your hips forward. DO NOT bend at the waist. Make sure your heels remain on the ground. Alternate foot position by turning the feet outward, stretching, then inward, and repeating the stretch. If you run a great deal, do this repeatedly throughout the day. To increase stretch, a book can be placed under the "ball" of the foot, letting the heels hang down.

Anterior Thigh
Starting position: Stand with one arm holding onto a chair or wall.

Action: With the free hand, grasp the instep of the foot and pull the heel behind you toward your buttocks. KEEP YOUR KNEE BACK. Do not let it come forward.

Note: You should be standing erect throughout the entire stretch. DO NOT LEAN FORWARD. If you can touch your heel to your buttocks, slightly extend your back while doing this exercise.

Inner Thigh
Starting Position: Sit on the floor. Place the soles of your feet together and bring them about two feet away from your body.

Action: Place your hands on your knees and gently push downward toward the floor. SLOWLY bend forward, trying to touch your nose to your feet.

Iliotibial Band and Lateral Thigh
Starting Position: Sit comfortably on the floor with your legs out in front.

Action: With your left leg straight, put your right foot flat on the ground on the opposite side of your left knee. Reach over your right leg with your left arm so that your elbow is on the outside of your right leg. Slowly turn your head and look over your right shoulder and, at the same time, turn your upper body toward the right ann. Keep your hips flat on the floor at all times. Repeat on the opposite side.

Note: If you do not feel a stretch, bend your left knee, placing your left foot next to the right hip. The more you run, the more you need to do this stretch.

Soleus
Starting position: Stand next to a chair and place your left foot flat on the seat. Hold onto the chair for balance.

Action: Keeping the left foot flat, lean over the chair until you feel a stretch in the back of the left calf.

You Don’t Have To Go To A Gym To Work Out.

What? No gym? How will I get buff?

For those of us lucky to live in locations with great weather, we can use the great outdoors as our natural gym. You can do your stretches at the park. Some people like to stretch in their living room before they go out so that they can lie down on the floor without getting dirty.

You should stretch for at least 10 minutes before starting any exercise.

Don’t forget to stretch after your work out, too.

You don’t have to run on a treadmill or on the track. You can run up hills or up and down the stairs. Running up hills or up stairs not only gives you a good cardio workout, but you also get more strength and muscles in your legs.

Dips are great anywhere! Dips strengthen and tone your triceps. You just need to put your hands facing you on a sturdy surface, such as a chair, bench or steps. Steady your legs in front of you so that you can sink to a seated position, while your arms bend to a 90 degree angle.

Push ups on the steps. You can do this in the city or even your house. As long as you have steps and are steady, you can challenge yourself in many ways with push ups.

Maintaining balance is important as we age. If you have steps, stones or any other solid surface, you can leap from one to another to maintain your balance.

Don't forget to stretch after your work out.


Contact me at melissa@ultrafitsf.com for personal training in the park.

BELOW IS A GOOD STRETCHING ROUTINE THAT YOU CAN DO BEFORE AND AFTER YOUR WORK OUT!




Get one on one personal training at www.ultrafitsf.com