Weight lifting workouts for beginners
Posted in Health and tagged with Exercise, Workouts on 03/21/2010 09:24 pm by adminWorkouts are essential to lose fat and build muscle mass. Workouts are beneficial for everyone irrespective of your body type. You might not feel the need to work out if you think you are not that fat. But if you learn the other advantages that are gained on account of physical exercise you may want to rethink your decision. Diet and cardio exercises are the basics for many but an equally important workout is weight training, when it comes to changing your body shape. If you have hesitated to go through weight training workouts till now it might motivate you to know that weight training is essentially the answer to most of the metabolism issues.
The better the metabolism the better is the use of fats in the body and with this strength training workout sessions your metabolism is raised to higher levels. Weight training helps you build muscles and subsequently burn fat and calories. It strengthens the bone which is especially important for females. It helps you grow stronger and increases your muscular endurance thus helps avoiding injuries. It brings about coordination and balance amongst all the bodily functions and boosts your overall self-confidence and self-esteem. For people who are exploring into weight training for the first time, there are certain quintessential details that they need to know beforehand.
You need to educate yourself regarding how to make sure you are using the right weights and determine your sets and reps and finally know whether there are positive improvements by keeping a record of your progression. But before you start off the workout regime you need to get a health checkup done which is extremely essential especially if you are overweight or have high blood pressure or have been leading a sedentary lifestyle until that time. As a beginner of lifting weights you need to establish the proper techniques for the same.
To build muscles you need to use resistance more than your muscles are used to. The more your body is capable of taking weights the more are the chances of avoiding plateaus. In other words, you must lift enough weight to complete the desired number of reps and should be able to finish your last rep with difficulty but good form. The progression should be slow and gradual but you must be able to increase your intensity regularly. The weight added to the last set must be done at no more than 5 pounds. Once you have reached your target rep you upgrade your weights. Always start the workout with 15 pounds less than you normally lift. This gives you momentum to increase your strength.
Always start your workouts with warm up exercises. This helps prevent muscle injury. You can warm up by doing light cardio exercises. Never hold your breath and make sure make sure you are using full range of motion with all your movements. Have a proper body posture throughout the span of your workouts. Choose one or two exercises for each muscle group. Since you are a beginner you can do 1-2 sets of each exercise with 8-16 repetitions per exercise until you are comfortable with the moves and build some strength. Give yourself at least a day of rest to recover. Add one repetition and/or one pound of weight to each exercise per week. The first few weeks must be spent on getting acquainted with the proper techniques rather than focusing on how much weight you lift or the number of exercises you perform. You can upgrade yourself to the advanced level after rigorous training that lasts for a duration of 6 weeks.
