Is there a Novice class for beginning powerlifters?
480900
I don't know what area you live in, but your best resource is to hire a personal trainer for several sessions.  One who has a background in power lifting.  They can show you different techniques and training programs that can get you started.
553322
I have done gymnastics for the last 12yrs. The levels are a little differant here in south africa but I've been doing elite for the last 5 yrs.. u can email me@ gymfreaksa@yahoo.co.uk if u want. i have a good knowledge of the sport, i have also been judging for the last 3 yrs and coaching for the last 5...
151459
Yes, when doing weight training, starts with the major groups of muscles. Do pull-up, bench press, row, squat. You are right man. For aerobics like running and swimming, do at least 15 min of warm-up, you are right again man.\n\nHowever, there are many variations, and it is pretty hard to do a standard routine here by answering to thousands of this kind of questions (perhaps they should buy a book and do some reading first) As a fitness trainer myself, I will say without a good assessment, any suggestion here including mine is for reference only.\n\nOne thing for sure, it takes 20 years for me to learn and improve what I am doing now in weight training and aerobics.
383182
Milpitas Health & Fitness just recently started a kickboxing class.  I hear it's excellent, although I've never attended myself.  I have a fried that's a great swimmer, but she skips swim practice to attend her nighttime kickboxing classes.  The teacher is also well reknowned, I think he's a professional of some sort.
204099
First, don't set your weight goal that high.  Take baby steps.  Often, beginners just hurt themselves by pulling too much weight, working out too much, or using incorrect form.\n\nThen remember to stretch all your muscles correctly before and after you exercise.  Also, you might want to warm up with five minutes of cardio, such as a light jog.\n\nUsually, a beginner should try for repetitions of about 10-12 per set.  Then do about two to three sets of exercises for each major muscle group.  You should do each repetition with perfect form.  Each rep should last about four to five seconds in total, with two seconds in the first part (e.g. pulling down), one second holding the exercise at that point, and two seconds on the part where you let the weight go back to its original position.  Make sure you don't drop your weights or let go abruptly.  Make sure you do a full rep in correct form.  By the twelfth rep, you should still be able to do the correct form, but you shouldn't be able to do any more reps using proper form until rested.  Take a minute break between sets.\n\nAlso, don't work out the same muscle groups every single day.  What I do is upper body on one day and cardio on the alternate day.  DO NOT START WITH FREE WEIGHTS.  Start with the machines.  It's a lot easier for beginners to do proper form with machines than free weights.  After a month or two, maybe you can then go onto free weights.  Ask an employee at the gym for a walk-through on all of the machines.\n\nLastly, if you increase your weights too quickly, you won't gain muscles as fast because you'll probably be using incorrect form.  Usually if I'm using machines, I increase my weights by one level every week or two (If I'm using machines, I increase the weights by five pounds each arm every week or two).  However, if you are struggling with the new weight, don't be afraid to go back to the old weight.  The important thing is form.\n\nBy the way, if you have taken a break from working out for a while, don't go back to the weights that you were using before.  Use lighter weights, because you don't want to pull anything.  Working out is a gradual process; you have your whole life to stay healthy.  That's the main reason to work out.  DON'T TAKE STEROIDS.
743436
weightlifting/bodybuilding
380043
They're all clones of Curves.  I have one near me called Liberty Fitness.  \n\nGo in and look at the equipment and ask about training. Choose the one where the training sounds less like compensating for inadequate equipment.
641000
Save even more and buy yourself free weights.  An olympic bar, a sissy or curl bar, and an adjustable DB set.  Any fitness expert worth their salt will tell you that the benefits from free weights make machines pale in comparison.  Take the money you save and learn proper technique from a trainer.  Get a trainer that has a college degree in exercise science, that tells you more than a certification.  There are thousands of reasons to follow these instructions, but a few are:\nless likelihood of injury\nmore stability in joints\ngreater muscle balance\n\nIf you still refuse to come to grips with this advice AT LEAST get a machine with cables and pulleys, not steel bars and pivot points.  Cables and pulleys mimic the 3-dimensional movements of free weights, which is where the majority of the benefit lies.  Good Luck
951911
I'm a power lifter that represents South Carolina, here is a beginner workout guide to becomming a power house. It take time for your muscles to build.Its not an over night thing, but I will guarantee that you will see the differences ask each week passes. It takes "DEDICATION"\n\n\n\n\nLegs\n\nsquat (3x8)\nstraight leg dead-lift (3x10)\n\nstanding calf raise (3x10)\n\n\nChest\n\nBench press (3x8)\n\nFlyes (3x8)\n\n\n\n\nBack\n\npull down (3x10)\n\nBent over rows (3x10)\n\nDead lifts (3x10)\n\n\n\nShoulder\n\nmilitary press (3x8)\n\nupright rows (3x10)\n\n\n\nBiceps\n\nstanding barbell curl (3x10)\n\n\n\n\nTriceps\n\nlying triceps ext. (3x10)\nstomach\n\ncrunches (3x50
706127
when i was in high school i was a power lifter and i squatted 215 in a meet. it got me 4th place nationally in my weight class of 111 lbs. i'm sure i'm not that strong anymore.
408763
Usually YMCA offers the class. Find one in your area that has swimming pool.
182113
I got Pilates for Dummies and it was great!  It went over the terms and had a great pace that was easy to keep up with.  A really great starter video!
184175
you can do a variety of exercises with little-to-no equipment. bodyweight exercises such as push-ups are great. If you invest a little bit of $$$ you can get a used barbell and some free weights & make a complete routine from scratch. Use a heavy object (depending on your strength level now, something possibly as light as a dictionary) for lying pullovers; use heavy handheld objects (i.e. a soup can) for overhead tricep extensions. Do farmers walks with buckets full of water or sand; do lunges the same way. Hook your ankles under the edge of your sofa and do reverse hamstring curls. If you can go to a park you can really get a good free workout: chins and dips on the monkey bars, step-ups on a park bench, etc.
581192
Check the links in the sources below. Also ask at local universities a lot run beginners classes for students. I've got a lot of friends who study Shotokan Karate and really love it (not in that area mind you). Good luck with it.
1064036
Familydoctor.org has this to say:  "Most people should wait until they are at least 15 years old before trying the major lifts. At 15, most people's bodies are mature enough for these exercises. The major lifts, performed with barbells, include the clean and jerk, power clean, snatch, squat, dead lift and the bench (incline and overhead presses). These exercises are likely to cause injury if you lift heavy weights without proper technique and the help of spotters."
674439
42 and 1.65m? Pretty good for Masters level, that's for sure. I always wanted to get back into the sport (I'm 44), but I made more excuses than effort...I was a 1.95m jumper in high school...Here's some info for you:\n\nThe first two weeks of the weight program should be geared towards establishing base strength levels and proper lifting technique. In general, three sets of eight to 10 repetitions should be used and the athlete should lift three days per week. The suggested lifts include:\n\nBench Press \nPower Cleans \nSquats \nLeg Press \nHeel Raises \nLunges \nStep Ups\n\nIn that this is a relatively large number of exercises, only six of the seven lifts are performed each session. The athlete is allowed to choose five of the six, with the coach selecting the remaining lift. This is done for two reasons. First, it allows the athlete regular input into their training (and helps to motivate them) and secondly, having the coach choose the remaining exercise insures that the athlete will not consistently avoid a lift that they prefer not to perform. \n\nFollowing this initial period in the weight room the number of repetitions should decrease to eight with an accompanying increase in the amount of weight lifted. The 3 X 8 phase should last approximately four weeks.\n\nI wouldn't recommend a Snatch lift, power Cleans instead. Much safer\n\nAs far as technique is concerned, take a look at the 2nd & 3rd links:
849420
you can get a complete workout with a $40 set of dumbbells and a $10 stability ball.  if you're really strong, you might move up to a 300lb weight set and a bench.  hell, you can get a decent workout with nothing but a yoga mat and some knowledge.\n\nwhat's the point?  you can get a great workout with any system.  the one that works best is the one that you will use REGULARLY.\n\nthe major drawbacks of packaged systems like the solo/bowflex are that they're ridiculously expensive, you can't add weight if you max out on an exercise, and machines in general limit your range of motion- which means that your form is always correct, but you never have a chance to engage stabilizing muscles.\n\nif you have the money and space for one of these systems, consider buying a weight set, power rack, and bench- and spending the balance hiring a personal trainer to walk you through proper form & set up a program.\n\nanother comprimise would be plate-loaded machines aimed at weightlifters, like those from powertec, yukon, and many others.\n\nyour best option would really be to find somewhere local to try them out for yourself & figure out your own preference.\n\nsummary:  no bad option, but the tv-ad systems are more expensive and feature-limited than pretty much any other choice.  if you dig 'em, though, go right ahead- the best fitness solution is the one you hit several times every week.