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winning workout: Trainer Lauren Formica
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Name: Lauren Formica
Status: Undergrad Student
What motivates you to
workout?
The way I feel when I am done working out
is enough to keep me going back to the gym. If I don’t work out, then I do not
get my daily endorphins and I just feel like I’m in a funk all day. I like
starting my morning off right by hitting the gym at 10am for some cardio and
weights!
3 tips on
working out that you think will help others?
1. Make
your workouts fun and mix it up: If you find yourself pushing too hard, then
you won’t enjoy what you are doing and you won’t want to go back to the gym.
2. Do
not make working out purely physical: Your body loves when you work out just as
much as you should love it. The biggest fall back of working out is seeing
girls who say they go to the gym everyday for a week and do not see the
results. The results come, but instead, focus on what is going on inside of
your body; how you are helping your arteries, your blood circulation…mind,
body, and spirit…. when you work out. There are other advantages besides the
swimsuit that will come…. but don’t give up so easily.
3. Work
out for you—working out should not be about getting hot for that guy in your
expository writing class, spring break, or because Jessica Simpson looked great
in Dukes of Hazard. Work out for you! Work out because you want to be better,
faster, and stronger. You will push yourself harder, and you should push
yourself for the right reasons J
Things you have
done or do besides working out?
I am a double major in political science
and history—a prelaw track, so I spend my day reading history books and writing
insightful papers on globalization.
What are you
involved with here at Rutgers?
Mock Trial
Model Congress
Sigma Delta Tau
Dance Marathon
What are your
biggest pet peeves at the gym?
My biggest pet peeve is students not
asking for help or guidance. Going to the gym is not about ignoring everybody
around you and pretending to be tough. Do your exercises and do them correctly
to get the maximum benefit. If you are unsure what to do, or you want to tone a
specific body part, then ask somebody. We are all students and by asking a
question or two, you may benefit a lot more from your workout.
WORKOUT:
Workout name: Lauren
& Jarrett’s Expository Workout
Workout
goal: To provide you with the
tools to see a difference
Center workout
is done at: College Avenue Gym (but, compatible with every gym at Rutgers!)
Exercise Routine Description
Why this workout?
Because you must understand all of the components, before you can see results!
-
OPTIMIZE TIME - To match range of motion as much as possible by utilizing a
“push/pull routine” (supersets), which will optimize time spent in the gym!
-
REST INTERVALS - should be adjusted depending on the individual training
level. For athletes or people who
have been exercising for more than 3x/week for at least 3 months, rest between
sets for this specific push/pull work out
can be from 0 seconds to 30 seconds.
Rest intervals for everyone else should range from 30 to 45 seconds and
can be reduced overtime as training level increases. The explanation for these rest intervals is that since we
are focusing on opposing muscle groups, muscle fatigue/lactic acid accumulation
can be overcome more readily.
-
REPS FOR RESULTS - This program will increase lean body mass, decrease percent
body fat and improve muscular strength and muscular endurance. It is important to note that there is
room for variability in results attained.
For example, to increase muscular
strength and power, 4 sets of a weight that permits 4 to 6 repetitions should
be performed (Note: with a power training program, rest intervals must be
increased to a minimum of 90 seconds to 2 minutes, in lieu of the fact that you
are working opposing muscle groups, since each set will take less time to
complete). The contraction phase
of power lifting is much quicker and may be regarded as an “explosive movement”
(contraction time ~1 second or less).
To increase muscle size (hypertrophy) 3 sets of 8 to 12 repetitions is recommended and will be used as a
reference in the work out to follow.
Lastly, to increase muscular endurance, 3 sets of 12 to 15 repetitions is encouraged. Each repetition should take
approximately 4 seconds (1.5 seconds when contracting and about 2 seconds when
relaxing. Don’t neglect the
downward/eccentric/relaxation phase (this is where micro-tears in the muscle
occur). After some math, hypertrophy training should anywhere from 32–48
seconds/set (4 seconds x 8 or 12 repetitions). Keep in mind that
repetitions should not be so black-and-white; some sets can be 8 reps, while
others will be 12 reps. Consider alternating every few weeks/months (or in
cycles as outlined below) between hypertrophy, endurance and strength to
confuse/stimulate your muscles.
-
LOAD - Choosing the appropriate weight: basically, trial & error; start
without weight to make sure that you have good form, then increase weight
progressively to permit the desired results outlined above (REPS). If your goal is hypertrophy, choose a
weight for biceps curls that will permit 8-12 reps, probably between 5-15lbs
for girls and 10-25lbs for guys.
-
MIX IT UP - I know my body adjusts to repeatedly doing the same number of
repetitions/sets/exercises over and over so, I have found it beneficial to
alternate between power training and endurance training, after spending several
months on a hypertrophy regime.
You should also mix up the order of your exercises sometimes; start with
chest one day and then start with back the next! Exercising does not have to be so black and white!
-
FORM - avoid swinging or using accessory muscles when possible (accomplish this
by using lighter weight until you are comfortable with the range of motion
(ROM). Also, don’t forget to exhale
(breathing out slowly) as you contract your muscles! And again, don’t be afraid to ask someone from the gym staff to check
your form or give you a spot!
-
CORE – focus on core, functional, multi-joint exercises (generally fewer reps)
more so than single-joint exercises (generally more reps).
Don’t
trash your body with McDonald’s after a great workout: fruits & vegetables,
whole grains, and adequate protein and hydration will supplement this workout
and get you results FAST!!
THE WORKOUT
(Resistance Training, Cardiovascular Training, Core-Abs)
Resistance
Training Module
- Upper Body
Required Equipment: Simply 1 bench with incline-capability, dumbbells (DBs), (Note:
substitutions may require use of machines, barbells (BBs) or exercise ball.
Important Note:
Perform the exercises in supersets or as follows: 1a then 1b (end of set 1); 1a
then 1b (end of set 2); 1a then 1b (end of set 3); essentially, alternating
exercises, hence push/pull! You
should also alternate a & b as well!
(E.g. chest then back one day… and back then chest next time you do that
routine!)
Muscle
Group Exercise Sets/Repetitions
1a. Chest (and
Triceps) Flat
DB Bench Press 3/8-10
Description:
While lying down on your back, press the weights straight up (against gravity)
and bring them close together as you extend at the elbow.
Substitutions:
Flat BB Bench Press OR Machine Bench Press OR DB Flies on Exercise Ball (be creative!
– great for working on balance and stabilizers)
1b. Back (and
Biceps) 1-Arm
DB Row 3/8-10
Description:
Kneel on the bench with your left leg (right leg straight on the floor to the
right of the bench); place your left hand straight on the bench for support;
keep your back straight and your right arm close to your body as you bring your
elbow up against gravity.
Alternate for the other side.
Substitutions:
Seated Row Machine OR T-Bar Row
2a. Chest (and
Anterior Deltoid) Incline
DB Flies 3/8-10
Description:
While lying on your back at a 30-45 degree angle (<30 = more chest, >30 =
more shoulder), pretend you are hugging a barrel and press the weights together
(against gravity) and bring them close together (Note: try and keep your elbow
locked in a slightly flexed position). |
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