You don’t have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won’t give you these benefits — and may even lead to injury. Want to give yourself a boost, physically and mentally? Follow these steps to start weight lifting today!
Consider watching this video to know more about top 10 fat burning methods to lose weight…
You should learn proper form to lift weights in a strength-training program. The way some people lift weights, you’d think they were in labor or impersonating a mountain gorilla. Grunting, screaming, and rocking back and forth are not indications of proper weight-lifting.
When you’re lifting weights in a strength-training program, the following rules always apply:
Before you lift a weight, do at least five minutes of aerobic exercise to get your muscles warm and pliable. If you’re going to do arm exercises and there aren’t any upper-body aerobic machines around, you can even do a few minutes of arm circles.
Proper form is always more important than lifting much weight. Don’t arch your back, strain your neck, or rock your body to generate momentum. Not only can these maneuvers cause injury, but they also make the exercises less effective.
Increase your weight by the smallest possible increment. Jumping from a 5-pound weight to a 10-pounder doesn’t sound like a big leap, but think about it: You’re doubling the load on that muscle. If you’re using a 5-pound weight, move up to a 6-, 7-, or 8-pounder.
Remember to breathe. In general, exhale forcefully through your mouth as you lift the weight and inhale deeply through your nose as you lower it. Just don’t overdo it because overly forceful breathing can leave you feeling lightheaded. Although proper breathing is important for speeding oxygen to your muscles, don’t get hung up on the mechanics. Don’t hold your breath (unless you’re a world-class powerlifter, aiming to lift world-record amounts of weight). You can bring about sharp increases in your blood pressure, and you can even faint from lack of air.
You might learn weight training techniques by watching friends or others in the gym, but sometimes what you see isn’t safe. Incorrect weight training techniques can lead to sprains, strains, fractures, and other painful injuries that may hamper your weight training efforts. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints. The better your form, the better your results, and the less likely you are to hurt yourself. If you’re unable to maintain a good shape, decrease the weight or the number of repetitions.
If you’re not sure whether you’re doing a particular exercise correctly, ask a personal trainer or another fitness specialist for help.
If you’re just getting started, work with a knowledgeable weight training specialist — a physical therapist, athletic trainer, or another fitness specialist who’s familiar with proper weight training techniques. If you’ve been using weights for a while, consider scheduling time with a trainer to double-check your technique and identify any changes you may need to make.
Use a full range of motion. In other words, pull or push as far as you’re supposed to. Using the full range of motion enhances your flexibility. However, you don’t want to go past a natural range of motion because this can cause injury to the joint.
The most valuable benefit of resistance training is that lifting weights enables you to function better in everyday life. You can carry shopping, pick up your children, move furniture with ease. It helps make you healthier mentally, too: you become more confident and feel happier from the endorphins!
Until Next Time,
Team Doctor ASKY!