How to workout in the gym

What order do I do the exercises in?  How many reps and how many sets? Do I stretch before or after? Here are some tips on how to workout at the gym.
Warmup
Before you start any kind of resistance training you should raise your body temperature so that the muscles are ready
to be worked.  Use a treadmill, elliptical or cycle machine for 5 to 10 minutes until you feel your heart rate and body
temperature rise.

Workout the major muscle groups first
Do chest presses, leg presses, squats, lunges, pushups, overhead presses. These will warmup the major muscles of
your upper and lower body. Then follow with exercises for the biceps, triceps, shoulders, lats, calves and lastly abs.

Add cardio intervals
If you're emphasis is to lose weight, add cardio intervals of step, jump rope or go back to the treadmill or elliptical for
another 10 minutes inbetween resistance exercises.

Add stabilizing exercises
If you want to develop a strong core and balance, add an unstable surface such as a bosu or stability ball while you do
resistance exercises. You can also do stationary plank poses to strengthen the core.







How many reps and sets do I do?
If you are a new to exercise do higher reps with lower weighted dumbbells. For example you can do 15 reps of a low
weight twice, which is 2 sets. When your strength increases you can use heavier weights but do less reps. Generally
use the weight that challenges you at 8 to 10 reps.  Then do 3 sets of them.

Stretch
Always stretch after your workout. Stretch arms (biceps, triceps, shoulders). Stretch legs (quads, hamstrings, calves).

Remember to bring water to the gym and perhaps a towel. Wash your hands afterwards to decrease the chance of
picking up germs that would cause illness.  Some people wipe down the machines after they use them.
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