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A weight training program is the regiment that you follow on a weekly basis to increase strength, increase muscle mass, and improve flexibility. Repetition is key to exercise and weight lifting because that is how you are going to increase strength and maintain it over a period of time. Of course, once a program is established, it’s not set in stone. However you change it should be in response to your body and its needs. One of the most obvious ways you’re going to change it is by gradually increasing the amount of weight you lift, as well as the number of sets and reps. With that in mind, here is a basic, straightforward weight training program.
First, you need to do a warm-up. It needs to be ten to fifteen minutes of any aerobic exercise, because that increases the rate of the heart, which increases blood flow, which in turn increases the amount of oxygen going to the muscles. Because the pain after a workout is caused by lactic acid—a byproduct of anaerobic (without oxygen) exercise—working out without warming up first can not only cause a huge amount of pain, it might also cause injury. Riding a bike, jogging, or going on a step trainer are all good options.
After that, you can start by simple squat exercises on a machine, or simple exercises that help your arms—biceps and triceps. You should begin with one set of twelve reps each for each exercise. That means you repeat the exercise twelve times, and then move on to the next machine.
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