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FACT SHEET #4

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Principles of Resistance Training

The guide below shows the major muscle groups. Many benefits of training are explained below:

Body Part Muscle Group Excercise
Back & front of arms Latisimus Dorsi & Biceps

Reverse grip pull down or seated row
Heart & lungs Cardiac Muscle & Diaphragm

Cardiovascular machines and aerobic classes
Lower back Erecta Spinae Dorsi Flexion/Back Extensions on the ball
Chest & back of arms Pectorals & Triceps Chest/Bench press
Shoulders: Front, middle & back Deltoids: Anterior, Medial, Trapezious, Posterior Upright row & Shoulder press
Tummy Abdominal Wall Crunches, fit balls, sit ups & cable crunches
Legs & bottom Quadriceps & Hamstrings, Gluteus, Abductors & Adductors Squats, Ball Squats, Hack Squats, Leg Press, Lunges, Side Lunges

Need to know!

Strength training has benefits for everyone and is far from confined to Bodybuilders, we'll explain why. The concept is fundamentally very simple. All you need to do is complete as many repetitions (lifts) of a weight as you can using correct form and technique, this achieves 'muscular overload' leading to improvements in strength, tone and endurance. Remember, by training your muscles on resistance machines you increase the muscles density and your metabolic rate thus burning more calories all day - even when you rest.

Also don't be afraid that the weights you are lifting are increasing dramatically in the first few weeks. This increased strength is due to neural adaptations (a better functioning muscle) rather than increase in muscular size. So when you get to 16 repetitions, don't be afraid to increase the weight.

A common myth among women is that any amount of weight training will develop large amounts of muscle mass. Increasing muscle mass is extremely hard for both sexes and requires lots of time in the gym, technical training and dietary advice, women are also at an immediate disadvantage due to a reduced level of the hormone testosterone in their bodies.

To gain the most benefits from a time efficient workout it is important to use compound exercises. Compound exercises use more than one joint thus working more muscles per exercise, giving you improvements in strength, tone and endurance without being here for hours.

To gain a greater cardiovascular workout during your weights, reduce your rest time between machines, however be careful this does not impact on your technique. Technique is the most important aspect of your strength training programme.