Fixed Weights
 

If you are new to weight training then it is good practice to use the fixed weight machines first.
This is because adding a movement with resistance is a new skill that you body needs to learn. You may
well find you shake a little on the first few attempts. That believe or not is the learning process.

As each gym has its own variations ask the instructors to show you how to use. They will point out
the adjustments needed to seating/standing position, caculate your start weight, adjust the machine
motion (on some machines you can limit increase the range of motion available) and will tell you which
muscle group you are primarily working.

Weight training involves using a muscle or a group of muscles to exert a force or overcome resistance in a single contraction. When you weight train, you use your body’s energy systems.
 
Repetitions Recovery Type Of Training
15 – 20 20 - 30 seconds Low intensity endurance. Perform two to three times per week in one to five sets. You need to keep rest to a minimum to replicate the aerobic energy system.
12-15 30 – 60 seconds Moderate intensity for toning. Perform two to three times per week in three to ten sets.
08-12 30 – 90 seconds Moderate to high intensity to increase muscle size. Perform once or twice a week in four to fifteen sets.
04-08 2 – 5 minutes High intensity for strength. Perform once or twice a week in two to ten sets
01-04 2 minutes+ Very high intensity for power. Body builders and top class athletes will perform.
     

 

The higher the repetition, the lighter the weight will be. Make sure that you stay within your repetition range and that during the last two repetitions you start feeling muscle fatigue. If you don’t, the weight is too light. Recovery is the amount of rest you need between sets. If you don’t want to wait around, you can set your programme up to perform a set of upper body exercises and work your lower body during your rest period.

Both aerobic and anaerobic training create damage to your muscle fibres, with the heaviest weights/lower repetitions creating the most. Weight training tears muscle fibres and then during rest periods (why we leave at least forty-eight hours between each weight training session) muscle fibres rebuild and return stronger and fitter.