Bicep Curl | muscles targeted: biceps brachii
Step 1: Adjust the back pad by pulling on the blue lever located behind the seat and move it forward or backward. If it is setup properly your elbows should rest comfortably on the pads in front of you, facilitating an upright posture.
Step 2: Elbow pads should be in front of you, aligned with your shoulders. Adjust the seat by pulling on the blue lever on the left side of the seat and move it up or down.
Step 3: Adjust the weight by pulling out the pin and re-inserting it at a weight that is suitable for you.
Step 4: Reach up to grab the handles and rest your arms on the pads in front of you. Your elbow should almost be at the end of the pad. Pull the handles toward your body as much as you can and slowly resist as the handles return to starting position.
Tip: Be sure to keep your elbows on the pads!
Repeat for 8-10 reps. 2–0–2 tempo.
Triceps Extension | muscles targeted: triceps brachii
Step 1: Adjust the back pad by pulling on the blue lever located behind the seat and move it forward or backward. If you are positioned properly, your elbows should rest comfortably on the pads in front of you. Maintain good posture throughout.
Step 2: Again, elbow pads should be in front of you, aligned with your shoulders. Adjust the seat by pulling on the blue lever on the left side of the seat and move it up or down.
Step 3: On this machine, you will adjust the weight by pulling out the pin and repositioning it.
Step 4: Reach up to grab the handles and rest your arms on the pads in front of you. Your elbow should almost be at the end of the pad. Pull the handles toward your body as much as you can and pause at the end. Return back to your starting position without resetting the weight.
Tip: Keep your elbows on the pads at all times.
Repeat for 8-10 reps. 2–0–2 tempo.
mstone337 says
Can you define aerobic walking? I try to walk my dogs nightly. We go approximately 2 miles but I don’t push the pace. The walk is generally completed in 40-60 minutes. I’m never out of breath at that pace and feel as if I’m strolling.
Should I measure my heart rate and increase my pace to reach a specific target or should I focus on gradually walking the same distance in a shorter period of time?
ETC Lab says
Great question!
Aerobic walking is walking at a pace that still allows you to speak but that still engages your aerobic system. If you achieve 2 miles in 40 minutes, you’re working your cardiovascular system much harder than if you completed 2 miles in 6o minutes.
Heart rate is a “tricky” measure. Many factors influence your heart rate (HR). I am posting a blog on this right now. Try to rely on multiple sources of information to assess your exertion levels. Remember that hydration, caffeine intake, sleep, and stress can impact your HR. See the blog post for more info on finding target HR ranges.
cmanuel324 says
Self-guided program #1 lists 8 different exercises to do. Are you recommending that we do all 8 or can we start with say maybe 4 different ones to concentrate on with maybe adding walking/running on treadmill, etc? Doing all 8 seems a bit much to me but I don’t want to get behind either if you are going to suggest that we continuing adding more and more exercises/machines to use in the next programs (especially, if that means new programs are added weekly)?
ETC Lab says
We recommend following the program as prescribed, but feel free to change the program to suit your own needs. You won’t really “fall behind” if you choose to reduce the program by a set or by a couple exercises. If you keep the resistance minimal, 2 sets of 8 exercises should be in the moderately challenging range for a new exerciser.
Keep in mind that we also want you to do aerobic exercise. The combination of these activities will cause you to feel considerable stiffness during your workout, and immediately following workouts. This will last for hours to days, but try to distinguish soreness from pain. Pain sensations mean you probably did TOO much.
The bottom line: Do as much as you feel comfortable doing at all times.
mstone337 says
Is it important to do aerobic exercises the same day you do the resistance exercises? Is it important to do the aerobic exercises at the Refinery or can I use my daily dog walking for the aerobic exercise, at least initially? I’ve created a plan to increase the speed of the walk (10% increase/2 week period) during the month of August. Generally I will not be trying to fit the aerobic walk and going to the Refinery on the same day.
ETC Lab says
You may accumulate aerobic activity minutes using any method (before or after resistance training, on the same day, or on a different day, all at once, or split into segments). We recommend doing 3 days at the Refinery, per week, where you really focus on aerobic training (the resistance training shouldn’t take more than 20 minutes). Typically, steady-state exercise on a treadmill, elliptical, or bike will be more rigorous and you’ll acquire greater benefits than walking at an unsteady, self-directed pace. Our classes will emphasize aerobic conditioning, but you should always warm-up with some aerobic activity before doing resistance training. One way you might squeeze in the 20-30 minute moderate-intensity aerobic training, is by doing 10-15 minutes before and after each series of resistive exercises.
mlillard234 says
In the Exercise 101 are we suppose to do all the Mods now or are they Mods per month? I complete Mod 1 unit 1 and 2. Do I need to complete Mod 2, units 1and 2 now or next month? Thanks. Martha
ETC Lab says
We recommend completing the first two modules at your earliest convenience. The rest will be released over the course of the program.
Joyce Davis says
Do the machines say what exercise they are for? Like leg press? so we can write down the exercises we are to do & get the right machine.
ETC Lab says
Good question. Most exercise machines don’t include much in the way of documentation. At best, you might get a color-coded photo with red target zones highlighting what areas are emphasized with each machine. We explain the circuit training machines in the pages with the Self-Guided Programs (by identifying each of the targeted muscle groups per machine).
Shawna Naidu says
I have a question about the log–I’m not sure where to ask it so I am putting the question here. I just filled out the first log and could not find anywhere to log exercise done outside of the Refinery. Do you not care about that exercise? For example, I walked a 5K on Saturday. Also rode my bike several times last week.
ETC Lab says
We care about all exercise. We will be asking you to complete 2 more sets of questionnaires, each containing lifestyle physical activity questions. So when you’re asked to report your total minutes of activity, for example (irrespective of whether it was done at Refinery or outside), you can enter it there. The online weekly log system is intended to accompany our exercise program at the Refinery. The activities you are engaging in are over and beyond what we’re asking you to do (assuming you’re also exercising at recommended levels at the Refinery).
Joe Hinchliffe says
Sorry, I’m catching up. I have two questions. First, how do I select a weight? I did see the comment about choosing a weight that works through the full range of motion, but I’m not sure what that means. Motion once or for the full number of suggested repetitions? How do I know what the full range of motion should be? And, what’s a good way to keep track of use by muscle group…except I suppose soreness or fatigue?
ETC Lab says
Hi Joe – selecting a weight is based on your perceived exertion. If you feel its too heavy to lift/push for the entire duration of your set, then you should probably lower the weight. We suggest using the lowest weight available on machines until you master the form. Then, move up using 10 lb increments.