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Health and Fitness: Weight Training to Improve Muscular Fitness

Everybody wants to be healthy and fit, but the road to achieving these is not that easy, because aside from not finding time to exercise, we always find it hard to start training and we feel lazy all the time. You may have friends who very much enjoy the sweat and adrenaline of exercising, enjoying using free weights and weight machines at the gym, and you see great results such as toned muscles and improved overall physique, wishing you also achieve the same thing. Weight training uses weights for resistance to strengthen and tone the muscles, which is the same mechanism to the way aerobic conditioning strengthens the heart. There are different ways to do weight training such as using dumbbells and barbells, and weight machines. Weight training does not mean you have to workout for ninety minutes a day to see good results because short training sessions couple times a week are more practical than extended daily workouts. With just twenty to thirty minute weight training sessions a week can give you a significant improvement in your muscular strength.

Weight training can offer tons of health benefits when performed properly, because it can also lead to injuries like strains, sprains, and even fractures, if not properly done. There are basic principles that apply in weight training that must be followed, which include learning the proper technique, doing a single set of repetitions, starting slowly, and taking time to rest. You may ask the help of a professional trainer or fitness specialist to help you learn proper weight training. It is important to perform warm up exercises before lifting weights such as brisk walking or any aerobic activity for five to ten minutes, because cold muscles are more prone to injury compared to warm muscles. Performing a single set of twelve repetitions with the proper weight is just as effective in effectively building your muscle. Using proper weight is very important to effectively tire your muscles after about twelve to fifteen repetitions. It is okay if you find yourself just being able to lift a few pounds if you’re a beginner. You will be surprised how you quickly progress, once your muscles, ligaments, and tendons get used to weight training exercises. Gradually increase the weight once you can easily do twelve repetitions with a particular weight.

Ensure that you rest one full day between exercises with each specific muscle group, for your muscles to take time to rest and recover. You may choose to work the major muscle groups in a single session, two to three times a week, or perform daily sessions for a specific muscle groups. As people age, and so as with the muscles, decreasing its mass, o if we don’t do anything to replace them, it will be replaced with fat, but with weight training, this trend can be reversed.Practical and Helpful Tips: Tips

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