Kenneth Gardner

Adequate rest and recovery time is an essential element of a weight-training programme. The changes that occur in the muscular system as a result of regular weight-training take place between exercise sessions as your body rebuilds and adapt to the exercise overload. Therefore, adequate rest and nutrition are necessary for these positive changes to occur.

The result gained from weight-training exercises is best when the muscles receive one to two days' rest between exercise sessions. Less than a day's rest or more than two days rest between exercise sessions will result in slower progress.

Another critical point of weight lifting is the amount of sleep you receive. However, sleep requirements may vary from one individual to another and depend on the type of activity being performed by the individual. A beginner in weight training may initially find that he or she needs to sleep more to recover from this new demand. As the beginner becomes accustomed to the increased physical activity and the body begins to function more efficiently, normal sleep patterns return.

Individuals who have a hard time gaining muscles mass may need as much as 10 hours of sleep each night. Insufficient rest is one of the greatest obstacles to weight-training progress for many individuals.

Weight lifting is both intense and demanding. Participating in too many other physical activities will hinder training progress. If you intend to achieve maximum gains from your weight-training programme, avoiding too many other physically strenuous activities is recommended. This combination of too much activity and not enough rest can cancel all the hard work you put into your weight-training exercises.

Here is a list of weight-training exercises for you to do.

A man works out at Gymkhana, Hilton Kingston hotel. - Rudolph Brown/Chief Photographer

CYBEX SEATED CHEST PRESS (chest exercise)

Adjust the machine so you start in a seated position with the exercise handles at chest level.

Grasp exercise handles with hands wider than shoulder width and elbows bent.

Exhale as you press forward to a straight-arm position.

Inhale as you allow the weight to return to the starting position.

PULL UPS (back exercise)

Hang from a bar with a pronated (thumbs in) grip.

Exhale as you pull yourself upward to a position with your chin above the bar.

Inhale as you lower yourself slowly to the starting position.

LOW PULLEY UPRIGHT ROWING (shoulder exercise)

Stand facing the low pulley station and grip the exercise handle.

Inhale as you pull your elbows upward as high as possible in a smooth continuous movement.

Pull your elbows upward until your hands reach shoulde> Exhale as you lower the weight slowly to the starting position.

TUCK-UPS (abdominal exercise)

Lie on your back with your legs extended and your arms extended overhead.

Exhale as you flex your trunk, hips and knees while bringing your arms and chest toward your leg.

Inhale as you return slowly to the starting position.