Strength Training Workout: A beginner's exercise programme

Please consult your doctor before beginning any exercise programme. This is particularly important if you smoke, have never exercised before, or have a serious health condition.

If you are a type 2 diabetic, this exercise program will help you get a grip on glucose control. Do these exercise three days a week while eating a healthy low calorie diet, and this will significantly improve your blood sugar control.

Warm-up

1.Do five to ten minutes of light cardio i.e. walk in place or take a light brisk walk.

2.Drink one glass of water before exercise.

Exercise – CHEST

1.Stand facing a wall at arm's length, place both of your hands against the wall at shoulder height.

2.Bend your elbows, and slowly lower your chest towards the wall. Push yourself back up to finish the rep. (10 to 15 reps)

BACK

1.Stand to the right of a chair or flat bench. Place a dumbbell (5 lbs.) on the floor to the chair's right.

2.Rest your left knee on the chair, lean forward, and plant your left hand on the chair and grab the dumbbell with right hand. Keeping your back parallel to the chair, pull the weight up toward your chest and lower the weight to end the rep. after (10 to 15 reps) switch and work your left arm.

SHOULDERS

1.Stand with a dumbbell in each hand.

2.Rest them on the side of your hips with knuckles out.

3.Slowly raise your arms out to the sides keeping your elbows slightly bent.

4.Stop at shoulder height, and lower them back down to finish the rep. (10 to 15 reps)

BICEP CURL

1.Pick up a dumbbell in each hand, and let your arms hang down with the weights at your sides and your palms facing forward.

2.Bend at your elbows, and pull the weights towards your shoulders. Move only your forearms, and not your upper arms.

3.Lower your forearms back down to your sides to complete the rep. (10 to 15 reps)

TRICEP EXTENSION

1.Sit with a dumbbell in your right hand, hold the weight over your head.

2.Bend your right elbow, and slowly lower the dumbbell towards your shoulder. Keep your elbow near your ear pointing forward. Use your left hand to support your arm, if needed.

3.Slowly straighten your arm, and press the weight above your head. After 10 to 15 reps switch arms, and repeat.

ABDOMINAL

1.Lie on the floor or bed on your back.

2.Bend your knees with your feet on the floor.

3.Flatten the small of your back against the floor using your stomach muscles.

4.Hold, and relax to end the rep. (10 to 15 reps)

CROSS TRAINING

Spice up your routine by alternating a day of your strength training workout with a day of low intensity aerobic exercise i.e. dancing, brisk walking, swimming, dance aerobics or gardening for 25 minutes.

By Janifa Prince

Note: Janifa Prince is Certified in Fitness, Nutrition, and Physical therapy assistance and is currently focused on providing aerobics classes at Janny's Fitness Club. She can be contacted at telephone 2651892