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Weight Lifting What Every Beginner Should Know
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Here are a few things that beginners should know about weight lifting.
First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.
Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm - more attractive.
Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.
Weight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate. If you increase your metabolism you increase the amount of fat burning enzymes in your body. This means youÂll burn more body fat even at rest! What a great bonus!
When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can't do at least 8 reps the weight is too heavy.
This 8-12 repetition practice is called a set. A beginning weight lifter should only be doing one or two sets of any weight lifting movement at one time.
Beginners often forget to breathe when they lift weights, which is dangerous because it can elevate your blood pressure. You should concentrate on inhaling on the eccentric or lowering phase of the lift and exhale on the concentric or lifting phase of the lift.
When weight lifting, you should always work your largest muscles first. Smaller muscles get tired faster. If they tire too quickly they can't help you work your large muscles. The first things you are going to work are your chest, back, shoulders and thighs. Then you do weight lifting exercises for your arms, abdominals and calves last. If youÂre new to weight lifting, I would suggest picking 6-8 exercises that covers all the major body parts above. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover.
Good Luck!
< < < Weight Gain Myths
BONUS : Weight-Training Change Up
It's known as the principle of "muscle confusion." The principle of muscle confusion means that the only way to have continuing weight-training success is that you must always keep your body guessing.
When you get comfortable with your workout routine to the point that you feel like you could probably do it in your sleep and no concentration is necessary, it means that it's time for a change. Comfort and muscle building are mutually exclusive.
If you want the time that you spend working hard at the gym to actually accomplish the desired results, you must never let your body get comfortable with the routine. You have to keep your body guessing about what's coming next and what is going to be required.
There is just no one-size-fits-all routine-changing schedule. Each person's requirements are different. Usually routines need to be changed every four to eight weeks, but you might need to change yours at three weeks, or you might not need to make any change for more than eight weeks.
The best way to determine when it's time to shake things up is by keeping a good weight-training journal. Your journal can help you determine how often your body needs the routine changed in order to keep it stimulated.
Basically, the idea is that comfort is not a weight-training goal. If you are mentally comfortable with a routine, it's a pretty good bet that your body has made all of the adjustments it's going to make, because it is also comfortable with the routine. If your body is comfortable, you are NOT building muscle mass.
Change is good. When you have to change your routine because you've become comfortable doing it, that means that you have made some muscle mass-building progress.
It's known as the principle of "muscle confusion." The principle of muscle confusion means that the only way to have continuing weight-training success is that you must always keep your body guessing.
When you get comfortable with your workout routine to the point that you feel like you could probably do it in your sleep and no concentration is necessary, it means that it's time for a change. Comfort and muscle building are mutually exclusive.
If you want the time that you spend working hard at the gym to actually accomplish the desired results, you must never let your body get comfortable with the routine. You have to keep your body guessing about what's coming next and what is going to be required.
There is just no one-size-fits-all routine-changing schedule. Each person's requirements are different. Usually routines need to be changed every four to eight weeks, but you might need to change yours at three weeks, or you might not need to make any change for more than eight weeks.
The best way to determine when it's time to shake things up is by keeping a good weight-training journal. Your journal can help you determine how often your body needs the routine changed in order to keep it stimulated.
Basically, the idea is that comfort is not a weight-training goal. If you are mentally comfortable with a routine, it's a pretty good bet that your body has made all of the adjustments it's going to make, because it is also comfortable with the routine. If your body is comfortable, you are NOT building muscle mass.
Change is good. When you have to change your routine because you've become comfortable doing it, that means that you have made some muscle mass-building progress.
