We all head to the gym
for different reasons. What we do there
depends on what those reasons are.
At first, pretty much all
of us need to establish a base level of cardio ability. The good thing about cardio exercises is that
most of them are not technically difficult.
We all know how to walk. Most of
us can ride a bike or figure out an elliptical trainer without straining the
brain. Those of us with the dance gene or
a well-developed sense of humor can check out Zumba class or hip-hop fusion. The classes help deal with the downside of
most cardio exercises: they get a little
dull. If classes are not good for us, we
can cope with the boredom via interval training, loud music, or gym
television. I don’t recommend reading
because it is very hard to read when we are working out hard enough to be
effective. (However, if we are choosing
between reading on the couch or reading while pedaling slowly on an exercise
bike, the latter choice produces bonus points, even if it is closer to “activity”
than “exercise.”)
Once that baseline cardio
fitness habit is established, we have choices.
We all need to do some weight training to maintain or increase our lean
body mass, to bump up our metabolisms, and to keep our bones good and
dense. Some of us are interested in Big
Muscles. Others want to Lift Big
Things. Others just want more shapely
arms in our tank tops or a cuter behind in our jeans.
The Lift Big Things crowd
will train by doing short sets of heavy weights, working to increase the one-rep
maximum weight (which is the heaviest thing we can lift a single time).
The Big Muscle folks will
do medium-rep sets of fairly heavy weights, usually weights we can do 10 to 12
reps with.
The Shape set will work
with lighter weights in sets of 10 to 20.
Plan accordingly!
