Week 5 Week Weight Training Report

For my activites 3 times a week i will be undertaking two forty five minute sessions of bycicle riding per week. In addition, i will also undertake one 45 minute session of weight training. The cicyling sessions will occur in the afternoon after work. The intention is to follow the route below which is a *** ascent/descent. This route will change over the next few weeks based on my physical fitness progression and enjoyment of the cycle track.

The rational for the once a week weights session is because this is a very new and different activity. I also understand it is particularly important for women to focus on weight bearing exercises and not just aerobi fitness, for better health and bone strength later in life. Also, having never undertaken any form of weight training exercises this will be an excellent new experience which will be a complement my cicyling aerobic
When isotonic exercises are performed the muscles shorten and lengthen to cause movement. The most common type of isotonic exercise is freee weight exercises. Isotonic exercise allows for the use of resistance through a full range of joint motion and provides an effective stimulus development.
As i am a beginner at weight training i will be starting with light weights so as to learn proper technique and avoid soreness and injury. As my experience and fitness levels improve, it is necessary to use heavier loads and more challenging sets to continually challenge my muscles.
Knee extension: using ankle wiehgts sit on bench, with my lower leg hanging over the edge, grasp the bench with my hands. Lift the weighted boot by extending your knee until your leg is straight
Hamstring curl: ankle weights. Lie face down on a bench with your kneecaps hanging over the edge. Grasp the bench with your hands. Lift the weighted boot by flexing your knee to a right