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Express Lines

flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/04/19, 09:46 AM Although these machines are a great starting point for someone new to weight training, you'll get a much better workout using a combination of free weights and machines. What I like to do is generally focus on a full body workout every session focusing on each body part; legs (hamstrings/quads/calves), chest, back, arms, shoulders. So in one workout I may do walking lunges, squats, dead lifts, pull downs, seated rows, chest presses, bicept curls, tricept kick backs. Within each workout I would vary the weight/reps, sometimes use machines, sometimes use free weights etc. If you want to get a good idea of different exercises for each body part, go to the exercise glossery on this site. Better yet, use one of the 8 week fitness programs from this site. IMO, you really should move on from the express line. -------------- Even if you are on the right track, you will get run over if you just sit there.
HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/19, 09:20 AM My gym has an Express Line which has about 10 different machines that target various muscle groups. Is it good to do that every visit to the gym? I read a lot about doing just one or two body parts at a time.
HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/19, 09:55 AM Another quick one .... is it better to do my cardio before or after I do weights?
mysticgraces Posts: 422 Joined: 2006/02/21	2006/04/19, 09:57 AM I would do your weights first then your cardio..use most of your energy to lift
HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/19, 10:02 AM great thanks a lot
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/04/19, 02:52 PM If possible, it is best to separate your cardio and lifting days. But do what works best, time wise, for you. I like to lift M,W,F and do cardio T,TH,Sat and keep Sunday as a rest day.
HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/19, 02:59 PM is there a benefit if I seperate them?
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/04/19, 03:25 PM Yes, a couple of benefits. One is that you can focus better on each workout and work more intensely at both. The other is that it gives your body a rest from wt training every other day. I also like the change up of doing something different everyday.
HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/19, 03:47 PM Someweeks my schedule gets crazy and I may only go 3 times what should my priority be? Focus on the lifting or the cardio
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/04/19, 04:00 PM Personally, I've seen the most dramatic changes in my physique from wt training. I started as a runner/aerobics/swimmer-even did a couple of 1/2 marathons, but the wt training is what really changed my body. So, I'd have to recommend focusing on the wts, but not to sacrifice cardio. If you only have one day to do cardio, then make it a HIIT. I also find cardio easier to "squeeze" in on hectic weeks because I just have to throw my shoes on and go for a run, bike or brisk walk. I think if you grab one of the wt programs from this site and plan to do wts 2X/week (1hr/session) and fit in your cardio when you can, you'll get great results. I also think a change in your routine will do you a lot of good! Good Luck!
HEUERANDCOJEN Posts: 20 Joined: 2006/04/18	2006/04/19, 04:08 PM thanks for your help I will keep you posted :)