Day 2
Shoulder press (machine)
Lateral raises (machine)
Posterior deltoid (machine)
Bicep flat head curl (machine)
Preacher bicep curl (machine)
Day 3
Leg extension (machine)
Seated leg curl (machine)
Incline leg press,
Calf extension (standing-body weight)
Seated calf raises (machine).
Serious exercise” starts with a warm-up and ends with a cool-down. The first step in helping students and clients to include warm-ups and cool-downs in their workouts is educating them about the benefits:
Warming up raises the temperature of the body. For each degree of temperature elevation, the metabolic rate of the cells increases by about 13 percent.
The blood supply to the muscles increases, permitting a greater release of oxygen to feed them.
The speed and force of muscle contractions improve, along with a faster nerve impulse transmission.
Warming up helps prevent injuries. Muscle elasticity and the flexibility of the tendons and ligaments are increased. Synovial fluid, which lubricates the joints, is released during easy activity.
Heart function is improved and ready for the increased demand of intense exercise.
The starting point in achieving good physical fitness is nutrition because better eating habits can be conveniently established at any time. It is also important because, if you want to exercise, what you eat affects your energy level during your workout. Maintaining a healthy diet can be easy as long as you remember one key word: balance. It’s okay to drink your daily mug of coffee as long as you limit yourself to one or two cups a day and allow your body to rehydrate with plenty of water. Caffeine is a diuretic, which means substances in caffeine draw water out of your body. The same is true for alcohol. If you consume either alcohol or caffeine, moderation should be a consistent way of life.
Alfredo Zapata
Fitness Expert
310-701-2957