Weight Training for Beginners
Weight training is one of the most effective forms of exercise, it has been shown to be more effective than cardio exercises in burning calories because weight training helps you burn calories even when you are at rest. Some people may have an impression that weight training is only for those who want to build up or bulk their muscles which is typical of the people lifting some serious weights we usually see at the gym. However, weight training offers a lot of benefits such as weight loss, toned muscles, improved blood circulation and faster metabolism.
For beginners, it is advisable to start small. Depending on your physical capabilities, you can start from 10 repetitions of lifting 5 pound weights in 3 sets. From there, you can move on gradually until you are able to lift bigger weights. If you want a more customised program that will fit your specific fitness goals without putting your health in jeopardy, you can consult with a doctor first if weight training is advisable and safe for you. You can also work with a personal trainer so that you progress will be monitored and you can work together with a program that is personalised for you.
It is important to stretch and warm up properly before your weight training sessions as some sets can put a considerable strain on your muscles. Warming up helps your blood circulate, loosens your joints and makes your muscles more mobile before you start with lifting weights. Failing to prepare properly can result to aching muscles, painful cramps, and even in some instances, torn ligaments and other injuries related to high-intensity physical activities. Keeping hydrated is very important in any kind of strenuous physical activity, as failing to do so can cause in major cramps and muscle pains.
One of the things to remember is that weight training does bulk up your muscles. If you do not want to have that muscled-up body-builder look, you can alternate your weight training workouts with cardio exercises such as running so that your muscles just look toned instead of looking bulky. You have to say this to your personal trainer beforehand so that he or she does not put you under a program that is meant for bulking up muscles if this is not what you want to look like.
Whenever you are working out, never underestimate the power of wearing the right activewear. Especially when you are going to be lifting weights, you will be sweating a lot and so you must use sports clothing made from fabrics and materials that let your skin breathe instead of letting sweat stick on your skin. You can use gym tights or clothing that lets you move freely and is not distracting, especially since when you start to lift heavier weights, distractions can prove to be dangerous as they can make you lose your focus and drop your weights inadvertently.
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