No April Fools...'Go Old School'
Fitness trends are constantly changing/evolving. There is no denying that the way we train today differs greatly in many respects from the way we trained in the past. As research develops and training equipment and modalities improve, so do we. It’s progress, and it’s terrific. As we embrace new methods, it is important to keep in mind much value remains within many of our past practices. While incorporating the newbies, it is still possible to hang onto and build around those oldies – but goodies.
As Spring approaches, many of us find ourselves modifying our current routines. Last month we revamped our cardio workouts. Here we tweak our strength routine for even greater progress. Most traditional exercises target the major muscles groups. They are basic in nature and can greatly assist in laying a sound foundation on which to later build with more varied and modern exercises (fine tuners).
Here’s an 'old school’ basic training routine to outline your April. Once May arrives you can implement some of your newer functional and more specific exercises. We won’t touch your cardio workouts or abdominal/lower back training. You can keep those as is or modify them anyway you like.
This is a full-body major muscle group strength training routine. After a couple of minutes of light cardio, you will perform 3 sets of 10 reps of each exercise. Rest between sets will be 15 seconds with a full minute of rest between each of the different exercises. Remember to select weights where the last two reps of each set are challenging yet not impossible to perform with proper form and alignment. Be sure to finish with at least 5 minutes of full-body stretching. Since it is a full-body routine, it should be performed on alternate days. For consecutive day training, divide the routine into upper and lower body segments and perform upper body exercises on one day and lower the next. You can perform this routine 2-3 days per week.
Push-ups
Bench Press
Front Pull downs
One arm Row
Shoulder Presses
Lateral raises
Squats
Lunges
Leg Curls
Heel Raises
Barbell or Cable Bicep Curls
Preacher (Scott) curls
Triceps Pushdowns
Triceps Bench Dips
These traditional exercises make great staples. They are basic. They are simple. They are not new, but they still have a lot to offer. Because these exercises have been around awhile, many of us are familiar with them. If you are unsure how to perform them, an internet search can provide a significant amount of cues to refresh your memory. If you are new to these exercises, consult a Fitness Professional for detailed instruction.
Of course, not all exercises are suitable for all individuals, so please as always, consult your Physician before beginning this or any exercise program.
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