Day 2
Shoulder press (machine)
Lateral Raises (Machine)
Rear deltoids (machine)
Flathead Biceps Curl (Machine)
Preacher biceps curl (machine)
Day 3
Leg extension (machine)
Seated leg curl (machine)
incline Leg Press,
Calf Extension (standing bodyweight)
Seated calf raises (machine).
Serious exercise begins with a warm-up and ends with a cool-down. The first step in helping students and clients include warm-ups and cool-downs in their workouts is to educate them on the benefits:
Warming up raises body temperature. For every degree of temperature rise, the metabolic rate of cells increases by approximately 13 percent.
The blood supply to the muscles is increased, allowing for a greater release of oxygen to fuel them.
The speed and force of muscle contractions are improved, along with faster transmission of nerve impulses.
Warming up helps prevent injuries. Muscle elasticity and flexibility of tendons and ligaments are increased. Synovial fluid, which lubricates joints, is released during physical activity.
Heart function improves and is ready for the increased demand of intense exercise.
The starting point to achieve a good physical shape is food, because better eating habits can be conveniently established at any time. It’s 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 cup 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 the substances in the caffeine draw water out of your body. The same is true for alcohol. If you consume alcohol or caffeine, moderation should be a consistent way of life.
alfredo zapata
fitness expert
www.cuttingedgefit.com
310-701-2957