Weight Training Schedule

Why weight train to burn calories? The reason behind this is that building up muscles burn a lot of calories, which in turn eventually burns fat. Moreover, muscles burn fat, even at rest. In general, depending on your physiology, it may be good to do two sessions of cardiovascular exercises and 2 sessions of weight training exercises each week, or to mix your sessions. This will help re-challenge the body to burn more calories. It will also help alleviate the boredom associated with repeating the same routine every workout.

Here are some tips to adding in some weight training exercises into your cardiovascular or aerobic routines. Be sure to warm up properly before doing any intensive exercise and to gradually build up the weights.

Squats
Squats burn calories
These are performed with some dumb bells held in the hands or some weights mounted on a bar which is rested on the back of the shoulders:

  • Stand with feet parallel, hip width apart; knees relaxed
  • Body weight should be positioned slightly forward on the feet
  • Slowly bend your knees to a count of 5, breathing in
  • You can go as deep as you like but stop where you feel your limits, especially when using weights; this is usually when your butt is slightly lower than your knees
  • Hold for one second
  • Then slowly raise your body, breathing out to a count of 3

You can start off with 3 sets of 15 repetitions, first without weights and then adding more weights to the exercise as you become stronger.

Leg Curls
leg curls
These are normally performed lying down on a bench equipped with weights. The bench will be set up with two “cushions” underneath which you can place your calves:

  • Lie face down on the bench
  • Position your legs underneath the cushions so that the cushions are just above your ankles (and at the bottom of your calf muscles)
  • Slowly bend your knees to a count of 5, breathing in
  • Bend your knees until your shins are vertical; hold for one second
  • Then slowly straighten your legs to a count of 3, breathing out
  • You can start off with 3 sets of 15 repetitions, with 20 kg of weight and then adding more weights to the exercise as you become stronger.

Calf Raises
tone lower legs

build calves
These are normally performed on a raised platform with a fixed bar/ handle for support in front of you for support. The fixed bar or handle can be at any height, so long as you can hold onto them securely and comfortably during the exercise:

  • Stand feet parallel, hip width apart but with the fronts of the feet on the platform and the heels off the platform; straight legs
  • Hold on the bar/ handle with both hands
  • Slowly lower your heels and ankles, extending the backs of your calf muscles, to a count of 5, breathing in
  • Extend so far as your muscles feel comfortable; then hold for one second
  • Then slowly raise your heels until you stand on your tip toes to a count of 5, breathing out; hold for one second

You can start off with 3 sets of 15 repetitions, with 20 kg of weight and then adding more weights to the exercise as you become stronger.

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