Strength training is one of the foundations of physical fitness. The following is an approach to strength training.<\/p>\n
I prefer to use Nautilus machines, because they provide the most complete workout. You can use them if you prefer, or any other type of weights.<\/p>\n
The routines described here provide a balanced workout. This routine is originally described in “The Nautilus Book<\/i>” by Ellington Darden<\/a>. I put them on a set of laminated cards, with another card to record weights and reps. Email me if you want me to make a set for you. Darden has a new concept called 30-10-30<\/a> (also 10-10-10). It’s a shortened routine, 30 seconds negative, 8-12 reps at 1 up 2 down pace, then a final 30 seconds negative. It’s a bit limited, as it’s not really a whole body workout, and might work better if you slot it into the negative routines…<\/p>\n For a complete workout routine, I do a half hour cardio, alternating between a run, a HIIT, and rowing\/elliptical\/cycling\/stairs, then the Nautilus routine, then the stretch routine, then Tai Chi. I do this three times a week.<\/p>\n I did Pilates for awhile back when it got popular. It’s been around since the 40’s, mostly used by dancers. It combines stretching with dynamic movements to give a combination workout-some muscular stress, stretching and cardio. It’s based on calisthenics, and was originally called “Contrology”, because really high control of movements was key. I would suggest it if you don’t have a lot of time and want to keep in shape-you can get a good workout in 15 minutes. I have a laminated set of pages with the 34 core Pilates mat exercises-email me.<\/p>\n I also have a quickie 6 minute workout if you’re interested. It’s really simple.<\/p>\n I think this is best done every other day, but every day might be better.<\/p>\n I’ve also discovered the Tibetan 5 Rites. It’s a little more involved than the short one, but shorter than Pilates. Here it is (all go up to 21 reps):<\/p>\n Here’s another set I used to do during work-I was standing all day and walking back and forth from work and home to public transit. It seemed to work pretty well for me.<\/p>\n Here are the guidelines:<\/p>\n Here are some general guidelines for using the Nautilus routines.<\/p>\n Duo Hip and Back Hip Abduction Side Leg Curl Hip Flexion Hip Adduction Leg Press or Duo Squat Leg Extension (Lift w\/two, lower w\/one) Hip Abduction (Light weight, push down) Overhead Press Leg Press (Seat Back) Leg Curl Strength training is one of the foundations of physical fitness. The following is an approach to strength training. I prefer to use Nautilus machines, because they provide the most complete workout. You can use them if you prefer, or any other type of weights. The routines described here provide a balanced workout. This routine is … <\/p>\n\n
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\nSquat: 8-15 medium to low squats.
\nLunge\/Cloud Hands: 8-15 side to side lunges or cloud hands (from t’ai chi). Low position.
\nStretch: Stretch calves, adductors, hamstrings, quads, twist, lean, arms up, arms back, delts, neck-5 sec for each (I do 10 secs for my hamstrings)
\nPushup\/overhead press: 8-30 repetitions, depending on weight and fitness level.
\nCrunch: 8-24 repetitions depending on fitness level. I do mine standing.
\nPullup\/Row: 8-15 repetitions, depending on weight and fitness level.<\/div>\n\n
\nHip Adduction
\nLeg Extension
\nLeg Curl
\nPullover
\nBehind Neck Pulldown
\nLateral Raise
\nOverhead Press
\nNeck and Shoulder
\nArm Cross
\nDecline Press
\n4-Way Neck<\/p>\n
\nLeg Extension
\nLeg Press or Duo Squat
\nCalf Raise
\nBehind Neck
\nBehind Neck Pulldown
\nDip
\nRowing Torso
\nMulti-Triceps Extension
\nMulti-Biceps Curl
\nAbdominal
\nLower Back<\/p>\n
\nHip Adduction
\nLeg Press or Duo Squat
\nHip Flexion
\nPullover
\nOverhead Press
\nChin or Negative Chin
\nDip or Negative Dip
\nWrist Curl
\nReverse Wrist Curl
\nAbdominal
\nRotary Torso<\/p>\n
\nLeg Extension
\nLeg Press or Duo Squat
\nLeg Curl
\nCalf Raise
\nLateral Raise
\nOverhead Press
\nPullover
\nBehind Neck Pulldown
\nArm Cross
\nDecline Press
\nNeck and Shoulder<\/p>\n
\nHip Abduction
\nDuo Hip and Back
\nHip Flexion
\nBehind Neck
\n70 degree Shoulder
\nDecline Press
\n10 degree Chest
\nTriceps Extension
\nCompound Position Biceps
\nAbdominal
\nLower Back<\/p>\n
\nLeg Extension
\nCalf Raise
\nLeg Curl
\n40 degree Chest\/Shoulder
\nLateral Raise
\nPullover
\nDuo Decline Press
\nWrist Curl
\nReverse Wrist Curl
\n4-Way Neck
\nRotary Neck<\/p>\n
\nLeg Press (Lift w\/two, lower w\/one)
\nLeg Curl (Lift w\/two, lower w\/one)
\nHip Adduction (Lift w\/two, lower w\/one)
\nPullover (Negative Only)
\nChin (Negative Only)
\nLateral Raise (Negative Only)
\nOverhead Press (Negative Only)
\nNeck and Shoulder (Light weight, push down)
\nDip (Negative Only)<\/p>\n
\nLeg Curl (Light weight, push down)
\nLeg Press (Light weight, push down)
\nLeg Extension (Light weight, push down)
\nRowing Torso (Light weight, push down)
\nDecline Press (Negative Only)
\nPullover (Negative Only)
\nOverhead Press (Lift w\/two, lower w\/one)
\nAbdominal (Negative Only)<\/p>\n
\nChin
\nDuo Decline Press
\nPullover
\nDip
\nRowing Torso
\nLeg Extension
\nLeg Curl
\nTriceps Extension w\/Towel
\nCompound Position Bicep
\nHip Flexion<\/p>\n
\nPullover
\nLeg Press (Seat Close)
\nBehind Neck
\nCalf Raise
\nAbdominal
\nDip
\nTriceps Extension
\nChin
\nBiceps Curl
\nLower Back<\/p>\n\n\n
\n \nEXERCISE<\/td>\n REPS<\/td>\n SPEED<\/td>\n<\/tr>\n<\/thead>\n \n Hanging leg raises<\/td>\n 12<\/td>\n med<\/td>\n<\/tr>\n \n Hanging knee-ups<\/td>\n 5<\/td>\n med<\/td>\n<\/tr>\n \n Rest 10 seconds<\/td>\n<\/tr>\n \n Hanging leg raises<\/td>\n 10<\/td>\n med<\/td>\n<\/tr>\n \n Hanging kneeups<\/td>\n max<\/td>\n med<\/td>\n<\/tr>\n \n Lying leg raises<\/td>\n 30<\/td>\n med<\/td>\n<\/tr>\n \n Rest 10 seconds<\/td>\n<\/tr>\n \n Lying leg raises<\/td>\n 20<\/td>\n med<\/td>\n<\/tr>\n \n Cross crunch<\/td>\n max<\/td>\n slow<\/td>\n<\/tr>\n \n Abdominal crunch<\/td>\n max<\/td>\n slow<\/td>\n<\/tr>\n \n 1\/4 situps<\/td>\n 15<\/td>\n fast<\/td>\n<\/tr>\n \n Knee rock-back<\/td>\n 20<\/td>\n med<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n \n\n
\n DEFINITIONS<\/td>\n<\/tr>\n \n Hanging leg raises<\/td>\n Hang from a bar, raise slightly bent legs almost to chest. MAKE SURE BACK IS ROUNDED.<\/td>\n<\/tr>\n \n Hanging kneeups<\/td>\n Hang from a bar, lift bent legs to chest.<\/td>\n<\/tr>\n \n Lying leg raises<\/td>\n Place hands under pelvis. Raise and lower legs from 12″ to 18″ above floor. MAKE SURE BACK IS ROUNDED.<\/td>\n<\/tr>\n \n Abdominal crunch<\/td>\n Bent knee situp position. Raise shoulders and upper back off the ground, hold and lower. Rest hands on neck but DO NOT PULL.<\/td>\n<\/tr>\n \n Cross crunch<\/td>\n Abdominal crunch but turn elbow and shoulder towards opposite knee.<\/td>\n<\/tr>\n \n 1\/4 situps<\/td>\n Abdominal crunch but raise knees to a right angle from floor.<\/td>\n<\/tr>\n \n Knee rock-back<\/td>\n 1\/4 situp position. Lift legs up and to the chest.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\nSquat
\nCalf Raise
\nPulldown
\nBench Press
\nCurl
\nOverhead Press
\nReverse Curl<\/p>\n","protected":false},"excerpt":{"rendered":"