Stage I is designed to develop structural integrity. Your primary mental focus should be on form, breathing and pace.fitness plan
Stage I is designed to develop structural integrity. Your primary mental focus should be on form, breathing and pace. The weights you select should be light enough that you never reach failure (the point at which you can no longer lift the weight), but not so light that they require no effort. When you have completed your workout, your muscles should be fatigued but not debilitated. You should experience no joint ache. If you do, the weight you've chosen is too heavy or you are not using proper form.
The following circuit starts with legs, as they contain the biggest muscle groups and thus get the heart pumping and blood flowing quickly. Do this circuit two or three times per week, for one hour, with 45-second breaks between each set. Before starting your workout, warm up for five to 10 minutes with your cardio exercise of choice. At the end of your workout, stretch for five to 10 minutes.
SKI and the author recommend that you consult a certified personal trainer when first starting a strength-training program—even if you've lifted in a past life. While the descriptions below are thorough, they are no substitute for an in-the-flesh demonstration by a trained professional. If at any time your feel an ache in your joints, stop. This is a sign that you have chosen a weight that is too heavy or that your form is incorrect.
Click on the link to the right to view the exercise of your choice.