A Simple Circuit For Runners to Start Cross Training With Weights - Cross training is a very effective method for staying healthy and boosting your athletic performance. One of the best things that a runner can implement into their training schedule is regular weight lifting sessions. This workout will work all of the major muscle groups in your body and can serve as a good introduction to lifting weights.
A Simple Circuit For Runners to Start Cross Training With Weights
By Blaine Moore
Mar 27, 2011 - 10:27:07 AM
Cross training is a very effective method for staying healthy and
boosting your athletic performance. One of the best things that a
runner can implement into their training schedule is regular weight
lifting sessions.
It is inadvisable to just jump right into lifting if you have
never lifted before or after a layoff of some months without lifting
weights. Instead, you should spend 2 to 4 weeks on a specific
workout that gets your muscles used to the motions and stresses that
are unique to lifting weights and which are much different from
pounding out miles on the trails or pavement.
The following workout is good for people who have not lifted for
some time, or who have never lifted before, and want to ease their
way back into it safely.
If you have never lifted weights before, write this workout down
and bring it to a gym where one of the personal trainers can teach
you how to do each specific exercise. You can expect to spend 5 to 6
minutes per circuit.
If you are a complete novice to weight lifting, then start out by
doing 1 circuit the first week, and then 2 circuits the second and
third weeks. If you have experience weight lifting but have not been
lifting for a while, then you can start with 2 circuits the first
week and then do 3 circuits the third week.
This workout is done as a circuit, which means that you perform a
set of each exercise and then immediately start the next exercise
with as little rest as possible. You can either rest for a few
minutes between circuits, or just continue with the first exercise
if you are doing more than one circuit.
This workout is designed to hit all of the major muscle groups in
your body by working similar muscles a few sets apart from one
another. This way, you will have had plenty of rest to do 3 sets
continuously with no rest in between circuits if you want.
For exercises that are not relying solely on bodyweight, you want
to choose dumbbells that you can
comfortably lift 15 times.
You will do each set for 30 seconds, no matter how many repetitions
you have done.
Start with some type of warm-up, such as a jig jog on a treadmill
or easy spinning on an exercise bike. You want to get your blood
flowing. One mile on a treadmill should be good, or 10 minutes on an
exercise bike. Between exercises, you should drink plenty of water.
Aim for at least 10 to 11 ounces of water per circuit.
The circuit goes as follows:
Jumping Jacks
Body-Weight Squat(advanced: use dumbbells)
Bench Press
Body-Weight Lunges
(advanced:
use dumbbells)
Deadlift
Bent Over Row
Crunches(advanced: swiss ball crunches)
Pushups
Medicine Ball Twists(you can substitute
a light dumbbell)
That is one circuit. If possible, try to do these in order, but
if you mess up and do something out of order you can just continue
where you left off and do the one you skipped in the spot of the
exercise that you accidentally did.
Remember, the idea is not to lift a lot of weight. The idea is to
get your muscles used to the motions used in weight lifting so that
you do not pull something in your first week or two. Each exercise
is for however many reps you can complete in 30 seconds, but it is
not a race so don't worry if you take your time. Your individual
muscles will have plenty of time to rest between their own personal
sets so you should feel good throughout the workout. Don't worry if
you elevate your heart rate a bit because you are not stopping and
resting.
The most important thing to remember after any weight lifting
workout is to eat something. If you do not eat anything after your
workout, you may as well not have gone. You don't have to get fancy;
a granola bar or banana is fine, or else fruit juice or a protein
shake if they are available. Within half an hour to an hour after
you finish lifting try to eat something that is a little more
substantial.
Remember to drink plenty of water in the hours following your
workout. By keeping yourself well hydrated and providing a small but
steady stream of food in the hours following your workout, your
muscles will have a chance to repair the damage that you have done
to them.
Your muscles may be a little sore for a few days following the
workout. When you are just getting started, it's okay to wait for
the soreness to go away before doing another workout; within a few
weeks, that soreness will only last for a very short time and you
will be ready to start increasing your workload.
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