Sunday January 20th Today, I switched my workout up a little and went into a gym for weight training.
Pre workout warm-up:
Elliptical: 30 minutes altering incline and speed
Stretching Routine: 5 minutes lower body / core stretches
After my initial warm-up I performed 1 set and 10-12 reps of moderate weight for the exercises below. I did this to help avoid excessive muscle soreness / pain and to focus on muscle fiber recruitment for strength. I also monitored my rest between exercises to be between 30 seconds to a minute to add a cardiovascular component. (my enjoyment)
Warm-up:
Pull-ups:
Dips:
Workout:
Bench Press:
Lat Pull-down:
Shoulder Press:
Bicep Curl:
Tricep Press:
Cooldown:
Dips:
Push Ups: (to failure)
My goal for this workout was to avoid injury and unnecessary / excessive muscle soreness or pain. Both goals were accomplished. I don't believe that exercise should be associated with pain. Pain is a sign that something is wrong and is usually avoided by most. If pain is associated with physical activity/exercise then would such activities be avoided in the future? A challenging workout does not need to be painful.
All in all this was a great workout! I was very happy to be back doing some strength training again. The total time was just under an hour.
Pre workout warm-up:
Elliptical: 30 minutes altering incline and speed
Stretching Routine: 5 minutes lower body / core stretches
After my initial warm-up I performed 1 set and 10-12 reps of moderate weight for the exercises below. I did this to help avoid excessive muscle soreness / pain and to focus on muscle fiber recruitment for strength. I also monitored my rest between exercises to be between 30 seconds to a minute to add a cardiovascular component. (my enjoyment)
Warm-up:
Pull-ups:
Dips:
Workout:
Bench Press:
Lat Pull-down:
Shoulder Press:
Bicep Curl:
Tricep Press:
Cooldown:
Dips:
Push Ups: (to failure)
My goal for this workout was to avoid injury and unnecessary / excessive muscle soreness or pain. Both goals were accomplished. I don't believe that exercise should be associated with pain. Pain is a sign that something is wrong and is usually avoided by most. If pain is associated with physical activity/exercise then would such activities be avoided in the future? A challenging workout does not need to be painful.
All in all this was a great workout! I was very happy to be back doing some strength training again. The total time was just under an hour.
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