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Consult a physician before beginning an exercise
program. If pain develops, stop immediately and consult your
physician.
Weight training, strength training, body building:
these all describe the building of muscle through resistance straining.
Anyone who has actually done this knows the engorged feeling the muscles
have by the time you leave the gym. While this feeling subsides within
several hours, if done on a regular basis, the feeling starts to become
permanent. And it doesn't take long. Within three weeks, one
notices a difference in tone, and within two months, a difference in size.
One's clothes fit differently, and others are commenting on the difference.
Depending upon the number of repetitions and the
amount of weight lifted, one can train for either strength, size, or tone
One can use either free weights or machines.
Generally, if one wants to build size, one lifts
weights so that they will be able to perform 8 to 12 repetitions. For
building strength, however, the range would be 3 to 8 repetitions.
The following hyperlinks will take you to sections
dedicated to the strengthening of different body parts.
Stretching
Back
Strengthening
Abdominals
Legs
Chest
Shoulders
Biceps
Triceps
The following program is a sample of a typical workout
schedule for someone with low back pain. It would need to be
individually tailored to each individual's needs, based on their injuries.
Sample Program
3 days of weight training per week
2-3 days of cardiovascular exercise per week
[NOTE: individual stretches should come
from your physician;
cardiovascular exercise is safest on a recumbent bike 2-3 times per
week. Start at 15 - 20 minutes, and work your way up to 30 - 45
minutes.]
Monday:
(chest - back - biceps - triceps) ; 2-3
sets each; 12 - 15 repetitions each
Vertical Hammer Incline Press
Pec Deck Machine
Hammer Low Row Machine
Hammer Hi Row Machine
Seated Dumbell Curls
Dumbell tricep kickbacks
Abdominal crunches on the floor (2-3 sets, 10 - 25 repetitions)
Back stretches on the floor
Wednesday:
(legs - shoulders) ; 2-3 sets each; 12
- 15 repetitions each
Leg extensions
Seated Leg Curl
Bench Squats (just use body weight)
Seated Calves
Seated dumbell side laterals
Reat deltoid machine
Abdominals on the floor (2-3 sets; 10 - 25 repetitions)
Back floor stretches
Friday:
(Overall body workout); 2-3 sets each;
12 - 15 repetitions each
Pec Deck machine
Hammer Low Row Machine
Seated Dumbell Front Raises
Preacher curl machine
Tricep Rope pushdown
Leg extensions
Abs on floor (2-3 sets; 10 - 25
repetitions)
Back stretches on Floor
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