What is the best sequence for full-body strength training?
Asked by libhott on Jun 24, 2009
in Fitness
I am a 5'4" healthy 49 female. I weighed 167 six weeks ago and am now at 160 by maintaining 1500 cal/day and 30 min. cardio workout 4-5 days a week. My goal is 145 lbs. I want to add full-body strength training using the machines at the gym. What is the best routine for doing this?
Answer
In general, after warming up, weight training usually starts with the large muscle groups of the lower body before rising to the core and upper body. Begin with compound exercises, like the squat or lunge, that work several muscle groups at once. Next, move to isolation exercises, like leg extensions and hamstring curls, that work only one muscle or joint at a time. Always alternate between ‘push’ and ‘pull’ actions to promote rest and recovery. If you choose to work out 6 days a week, alternate between your lower and upper body, but if you work out 2 to 3 days a week, train your whole body every time. It’s always best to work with a qualified trainer who can develop a program to meet your goals. Read about how to create a basic weight training program at About.com.
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