First, you need to become familiar with one or more of the basic cardio exercises. In most gyms you are most likely to find the “basic” routines. This list of routines will vary a bit based on where your gym is located and your fitness level.
We have found that the following can be very effective:
Circuit A: Perform 2 repetitions of each exercise at 60% of one repetition maximum (1RM). Perform the same routine over and over to build a good base; do not add more reps. In most gyms and fitness centers this circuit will be performed by the most knowledgeable trainer, preferably one with access to specialized machines. Circuit B: Repeat circuit A with this same program (60% of the last rep), over and over again to build a good base. Circuit C: Do the circuit above with this same program (60% of the last rep), but do one more rep. This gives you a small base of strength, then try adding 1 or 2 additional sets of each exercise from this list.
Once you have completed one of these circuit, go back to circuit B and perform it. Repeat until you have an entire body workout program.
Once complete, go back to circuit A. You can make the circuits as complex or simple as you prefer. For more information on what to do as well as what not to do with circuit routines, refer to our page on cardio.
You may want to consider trying a strength training routine first. If you have a great plan for building strength and power, a strength training routine can be extremely beneficial for you. However, if you’re not convinced, at least get a basic base of exercises covered.
How do I get started?
Start with these programs:
1) Basic cardio and strength routines:
This is the first step. Don’t rush anything. Once you are familiar with one or more exercise plans I provided, start performing the first two routines. Start with circuit A. Repeat these routines with this list (60% of the last rep). Do a 1 or 2 more reps after each of the first two exercises. This will build strength and/or size depending on the program you choose.
Next move on to Circuit B. This will give you a good base of exercises you can add more sets to. Also, you will have learned how to do these exercises in a variety of ways. Once you are strong in one of these routines, try performing that same
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