I presented two articles on an effective resistance exercise program for busy people Monday, July 14, and Monday, July 21. In the July 21 article, part of the program was inadvertently omitted, so I will review the complete workout here.
Always do a 4 to 5 minute warmup and total body stretching before beginning any resistance program. Also, be sure to cool down and stretch after workout. Start slowly and gradually work up to higher weights.
The short workout
Start with the legs first, then work up to your back, chest and shoulders. Arms and neck should be last.
The workout is performed with one set of 12 to 15 repetitions (reps). Split your reps in half so that you lift or pull 6 reps with a slow 10-count and lower with a slow 4-count. Then reverse for 6 reps by lifting or pulling for a slow 4-count and lowering with a slow 10-count. Use enough weight so the muscle is exhausted, which means it can't lift any more reps. Start with 12 reps and work up to 15 reps. When you reach 15 reps, add weight and drop down to 12 reps and start over.