Defining Your Training Goals
For purposes of the wedding workout, your program is based on improving health and accordingly your appearance as a vision of health and radiance as you walk down the wedding aisle. The American College of Sports Medicine recommends the following guidelines for beginning a muscular strength and endurance training program for young, healthy adults:
For each exercise, perform 1 set of 8 to 12 repetitions.
Perform 8 to 10 different exercises per workout, covering all major muscle groups: arms, shoulders, chest, abdomen, back, hips, and legs.
Train with weights 2 to 3 days per week, taking a day off in between workouts.
Stick with this basic conditioning program consistently for a minimum of two months before trying any more advanced training techniques. After you have established this basic level of conditioning, you can start using other program modifications if you want to build more muscle definition or power or simply to add variety and keep it interesting.
Understanding Your Body Type
Before beginning your training program, it's good to understand your body type because you can approach your training slightly differently or modify your program according to your body type to get your ideal results.
If you have a sleeveless or strapless gown, your look is sure to be striking and streamlined. But those dress styles also mean your arms are front and center — and you don't want flabby arms to go with your fabulous dress. Weight training is the way to go to sculpt shapely arms and give yourself great muscle definition.
For classification purposes, body types are divided into three main categories: ectomorph, mesomorph, and endomorph. These body type characteristics are genetic and represent your personal heritage from your family tree. You do not have any control or choice in the matter, just as you cannot alter your height or the natural color of your hair or eyes. Most people are a combination of types with one particular aspect that plays a more dominant role. Each of these body types responds somewhat differently to training.
Ectomorph
The ectomorph is the typical delicate small-boned, lean person. The ectomorph usually has a difficult time adding muscle mass to her body and is most challenged by weight training. It's very difficult for an ectomorph to get “big” from weight training. In fact, ectomorphs do not put on weight easily. The ectomorph tends toward more “slow twitch” muscle fibers that are naturally designed for muscular endurance. Therefore, the ectomorph usually enjoys and is good at aerobic training and needs to make a real commitment to fit weight training into her schedule.
Endomorph
The endomorph is the typical large-boned, full-figured, curvaceous person. Most endomorphs have a pear-shaped figure, larger in the hips than in the upper body. The endomorph usually has a lot of natural strength and is good at weight training. In fact, the endomorph may be able to build muscles that are larger than she would prefer and may want to emphasize endurance, rather than strength training. The endomorph typically does not enjoy aerobic training and gains weight easily. In contrast to the ectomorph, the endomorph needs to make a strong commitment to fit aerobic training into her schedule.
Mesomorph
The mesomorph is the typical medium-boned, muscularly built person. The mesomorph is in-between the other two body types and has an athletic appearance. The mesomorph can build muscle size and definition more easily than either the ecto or the endo. The mesomorph is better at weight training than cardio training and can build muscular strength and power that is essential for speed and short bursts of high energy. The mesomorph is well-balanced and needs to make a commitment to keep up with a balanced training program.
Keep in mind that most people do not fit absolutely into one category. It is useful to understand these general principles, however, so that you can determine where you fall in the spectrum and consider what you may need to emphasize in your own training. The best conditioning program is not a one-size-fits-all, but rather, is tailored to your own unique requirements.
Frequency and Length of Workouts
For optimal muscle conditioning results in your wedding workout program, train your total body three times a week. In between workouts, allow forty-eight hours of rest for muscles to repair and recover. For example, you could plan to weight train on Mondays, Wednesdays, and Fridays. Seventy-five percent of your conditioning benefits come from a minimum of two workouts per week. Therefore, if you're busy, make a minimum commitment to train each of your major muscle groups two times a week to achieve and maintain physical improvements. If you want to get results more quickly, stick with a training schedule of three times per week.
To manage back pain or injuries, you need both strong back and stomach muscles. Weight training and strengthening exercises aimed at the back and stomach help to build stability and keep everything in alignment.
Research shows that you can get effective training results with as little as one set of an exercise for each of the major muscle groups of your body. Since you have ten major muscle groups, the minimum amount of exercise that you need to do to improve your health is only ten sets. This can be accomplished in fewer than twenty-five minutes. Of course, this is a minimum. If you want more visible and rapid results, you need to invest more time. The good news is that when you're very busy, you can squeeze in only a few exercises and still gain some benefits. Something, even a short ten-minute workout, is better than no exercise at all.
Weight Training for Toning and Shaping
To achieve visible toning results, ideally you should follow a program that includes at least three sets of an exercise for each of your major muscle groups. Rather than doing three sets of the exact same exercise, try challenging your muscles in a variety of ways by doing a different targeted exercise for each muscle group. For example, instead of doing three sets of triceps dips, do one set of triceps dips, one set of triceps pushups, and one set of a reverse plank. Each of these exercises challenges your triceps muscle, but in a slightly different manner. Doing all three of them in one workout maximizes the number of muscle fibers that you can work.
Depending on your current level of fitness, you will need to build up the ability to do three sets of an exercise for a specific muscle group. Work up gradually by doing a program of one-set training for the first six to eight weeks. After the first two months of basic conditioning are complete, start adding in more sets to really start targeting your muscular development.
Intensity: Selecting the Right Resistance Level
When you begin your training, you want to start at a lower intensity level and focus on proper form. To get the best results from your training, you want to achieve muscular failure by the last rep of your set. Begin training safely with a repetition range of ten to twelve. If that feels like too much for you, go ahead and do as many as twelve to fifteen reps with a lighter weight to muscle failure.
Beginning with a lighter load decreases your risk of injury. This early phase of training gives your joints, ligaments, and tendons a chance to become conditioned as your muscles get stronger. You can also focus more on learning the exercises and doing each repetition correctly. Add weight gradually once you feel confident with your technique.
The weight load or level of resistance that you choose determines the number of reps that you can do. The best way to find a proper weight level for you is initially through trial and error. Always start out on the conservative side with a weight you think might be light for you, or if you're using an elastic band or tubing, with a lightweight resistance level. If you can lift a weight or do an exercise easily for fifteen repetitions, the resistance is too light. Increase the weight, or if you're using bands or tubing, either combine two lightweight pieces together or use a heavier weight band or tubing, so that the last couple of reps feel difficult and the muscle is fatigued. Ideally, you should be able to perform one set of eight to twelve reps in about fifty to seventy seconds, or approximately one minute.
Any exercise that gets you in shape and boosts your metabolism is a double winner! There will be tons of great food to eat at your wedding, not to mention on your honeymoon. Instead of depriving yourself during these wonderful times, earn the chance to splurge, knowing your metabolism is doing its best for you because of your workouts.
The number of reps per set that you do indicates the intensity level. When you are working in a twelve to fifteen rep range to fatigue, you're working at approximately 65 to 70 percent of your one max rep. The following calculations show how hard you are working at a particular rep range. One repetition represents the absolute maximum amount of weight that you can lift with the particular muscle group that you are challenging.
1 rep = 100%
2–3 reps = 95%
4–5 reps = 90%
6–7 reps = 85%
8–9 reps = 80%
10–11 reps = 75%
12–13 reps = 70%
14–15 reps = 65%
16–20 reps = 60%
It's always more difficult to work at a higher level of intensity. And, when you work at higher intensities, you increase your risk of injury. At the same time, if you don't work hard enough, you are not going to receive training benefits. To achieve results, your efforts need to be at least 65 percent.
As you advance your program and begin working at heavier levels of resistance, progress gradually. When you start out at a new resistance level, you want to begin at the lower end of the rep range and work your way up by increasing the number of the reps before you increase the weight level. This is a more conservative approach that reduces your risk of injury.
Progressing Your Program
In addition to working at the right intensity level, progressing your program properly will prevent injuries and ensure effective results. After six to eight weeks, you can add to your program by increasing the number of sets (up to three sets) or by increasing the amount of weight (up to 5 percent). This weight increase should be to the point where you cannot perform more than twelve reps before your muscle is fatigued. Remember, muscles require approximately six to eight weeks to adapt to a new program.
Unless you are training to be a body-building champion, your weight-training routine will probably focus more on endurance. You won't need muscles bursting your wedding dress at the seams. Longer, leaner muscles will fit any wedding look perfectly.
Fewer reps means that you are using a heavier weight. For example, a typical progression may be to perform one set of eight reps. As you become stronger, you can increase to one set of ten reps, all the way up to twelve reps. After you have achieved the ability to lift that weight with good form twelve times, you can either add one or two more sets. Alternatively, you can increase the challenge by increasing the weight so that you are once again lifting one set of eight reps to fatigue.
