Dust off the dumbbells, it's time to add some resistance exercises to our 2009 fitness and fat-loss programme.
Until now, we have focused on body weight resistance exercises.
This has allowed us to develop a strength base, so our joints, bones and muscles have been able to progress at a steady rate without causing injury.
We have adopted this cautious approach because injuries can occur when starting a resistance programme that, initially, is too advanced.
But now we are ready to incorporate other forms of resistance exercises.
Resistance exercises are essential to gain more lean muscle.
This speeds up our metabolism so more calories are burned 24/7.
Muscle is the "engine" that burns fat. Muscle also:
• Strengthens the heart muscle ventricles for heart fitness.
• Strengthens the bones and joints to prevent injury and the onset of osteoporosis.
• Improves flexibility and co-ordination.
Next week, we will add mid region (abdominals, lower back and obliques) strengthening exercises to our programme.
After this, we will be bringing flexibility exercises into the mix with all the different types and forms of stretches available.
> Gary Dawkins, a personal trainer, is a director of Creative Conditioning in Dunedin.
Go to www.odt.co.nz to see the first two parts of the 10-week programme.
• Muscles working: pectorals (chest), deltoids (shoulders), triceps (back of arms).
• Lie on the floor with your feet on the ground and your legs bent. Start with your arms at 90 degrees so your elbows are contacting the floor.
Push the dumbbells up and touch them at the top. Keep them aligned with your chest throughout the movement. The speed of this movement should be 1 second to get them up to the top, and 1 second to bring them back down.
Make certain you keep breathing as normal throughout the movement. As with all exercises, tense your abdominal muscles while you are completing the exercise, so you remain stable.
• Muscles working: upper back muscles (rhomboids, trapezius), biceps (front of arms).
• Bend over with a straight back with one foot forward and one foot back. ave one hand supporting you by placing it on a bench or chair.
Lift the dumbbell up while concentrating on squeezing your shoulder blades together. t is important to focus on the upper back muscles working.
It is a good idea to do this in front of the mirror, so you can see that your back is straight at all times. Change sides once one side is completed. Remember to keep breathing, to have a speed of 1 second up and 1 second down, and to tense your abdominal muscles to keep you stable.
• Muscles working: all leg muscles (gluteous, quadriceps, hamstrings, calves), shoulders (deltoids), triceps (back of arms).
• Stand with feet shoulder width apart and dumbbells up beside your face. Squat down to 90 degrees at the knee joint and stand back up fast, while pushing your arms up above your head.
You can stand right back up on to your toes. Then come back to the standing starting position. At all times keep breathing and keep your abdominal muscles tense.
• Muscles working: all leg muscles excluding calves, biceps (front of arms).
• Sit against a wall at 90 degrees at the knee joint. Have feet at shoulder width. Keep your elbows tight against your side and start bringing your arms up and down.
Remember to breathe, and bend your arms at the normal speed of 1 second up and 1 second down.
• Muscles working: all leg muscles, shoulders.
• Lunge forward down to 90 degrees at the knee joint, ensuring your front knee remains behind the toe. While you remain in this position, raise your arms up to right angles at the shoulder joint.
Then, bring your arms back down, and push yourself back to the starting standing position. You may take two steps to get back to the starting position.
Now complete the same on the other leg. Keep breathing throughout the movement and have a tense abdominal region at all times to keep you stable.