A lot of us are mindful of the need to exercise. A lot of what you hear concerning physical exercise is focused on aerobic training, that leads to fat burning. I’m a strong believer in cardio exercise and love to sweat, but have lately added weight training to my routine.
Unfortunately, lean muscle mass decreases as we age. If little is done, i.e. adding strength training, the lost muscle mass gets replaced with fat. This is just an aspect of the normal process of aging. Working out can reverse the trend, regardless of ones age and at the same time making you more powerful, increasing flexibility and bone density while also helping you shed pounds or maintain your weight.
Weight training, strength training or resistance training are all terms applied interchangeably to refer to the use of weights for resistance. This sort of workout challenges your muscle tissue by breaking down the fibers and developing them back up, stronger. The use of weights generally includes free weights, weight machines, barbells, resistance bands and dumbbells.
Individuals generally feel starting a weight training program is time consuming and complain they don’t have the time. Truth be told, strength training doesn’t take tons of time and if performed correctly should show good results in less time than you think. For most folks, 20 to 30 minutes, three times weekly is sufficient to see significant results.
How can you best apply the time you invest in weight lifting in the gym? I’ll let you in on a one-word solution – “technique.”
Weight lifting might be a waste of time if not carried out properly. Not only that but poor technique is the leading reason for accidents like sprains, torn ligaments, strains and fractures.
Here are some simple ideas to guide you to the very best results possible:
Devote the time to discover the right technique. If you’re new to strength training , hire a professional fitness trainer. With just a couple of sessions with a personal trainer, one can discover suitable technique which will make your routines count and decrease the chance of injury.
Do fewer repetitions, and make each and every count. Proper form is the most essential component of resistance training, not the number of reps. Fewer reps with more weight, done properly is the recipe for success.
Use the correct amount of weight. Use a weight that when you’re done with a set of 12 to 15 reps, you’re just able to complete the last one without muscle failure.
Take your time and start slow. This is a marathon not a sprint. Give your muscle tissues time to get aquainted with this new kind of exercise. Whatever you do, don’t go all out the first day, you will be sorry tomorrow and even more sorry the next day and may end up never returning to the gym. Start with lifting only a little amount of weight. After you can easily do 12 to 15 reps with a particular weight, slowly increase the amount you lift. You will be astonished how speedily you gain strength.
Be sure to rest. The muscular tissues need time to recuperate; depriving them of rest could do much more harm than good. Take one full day of rest for each major muscle group. I have a tendency to work my upper body every other day and thighs and legs the other day.
Change it up. I like performing different workouts, not adhering with the same old thing day after day. I will sometimes work with various personal trainers to get strategies on unique methods to work the same muscles. Go online or buy a book or DVD which has different kinds of workouts for specific muscle groups. Experiment with trendy exercise equipment like kettleballs, the newest innovation in weight lifing.
Take it outside. I reside in a part of the country where it snows from November to May so when the snow melts I love to get out of the gym and do my exercises outside. Grab a set of dumbbells and use them outside. Use low cement or brick partitions to do step ups for your thighs and legs. Do pushups on walls or rocks, find a community playground and do pull ups or play on the monkey bars. Purchase an exercise band and wrap it around a tree . You’ll be shocked how simple it is to compensate for the machines you use in the gym and how a change of scenery can motivate you to workout harder.
One fact is for certain; you’ll be glad tomorrow that you started today!
Skip La Cour, Six-Time National Champion Bodybuilder and Success/Leadership Coach, gives you the simple and straight forward information you need to feel confident and execute an effective supplement and sports nutrition plan. The supplements you must have to build MUSCLE, lose BODY FAT, improve your PERFORMANCE in the gym, and enhance your overall level of physical health and fitness are outlined and explained.
Skip La Cour, Six-Time National Champion Bodybuilder and Success/Leadership Coach, gives you the simple and straight forward information you need to feel confident and execute an effective supplement and sports nutrition plan. The supplements you must have to build MUSCLE, lose BODY FAT, improve your PERFORMANCE in the gym, and enhance your overall level of physical health and fitness are outlined and explained.