Strength training can be intimidating for a fitness newbie, especially if you've never operated one of these machines with the pulleys and levers or you do not want to go with that tan. Grunting Guy Strength training, however, is a crucial part of fitness that simply can not be ignored. Cardio alone does not matter. I repeat: Cardio alone does not cut it! Now, I'm not saying that you should do bench press like Arnold, but even a few days of light weight training a week can do wonders for your health ̵
Strength training not only helps build muscle, it also increases the body's metabolic rate at rest, burning more calories throughout the day. (Yes, please!) It also lowers blood pressure, lowers the risk of osteoporosis and improves balance. If you are a beginner in weight training, get these 7 tips up and running in no time.
. 1 Perform Cardio Warmup
It is important to increase your heart rate before you begin weight training. Start with a 5-minute warm-up with brisk walking, light jogging, or dynamic stretching. Dynamic stretching with controlled movements relaxes your muscles and increases your freedom of movement. Try to run some lunges or butts.
. 2 Learn the Right Technique
To avoid injury, you need to know the right shape and technique. The right technique ensures that you train the right muscles without straining yourself. If you are a true beginner, it can be beneficial to invest in a single training session. A trainer can show you the right positions, grips and movements, and help you create a basic routine for strength training. If you do not want to spend the money on a trainer, there are plenty of free online content to help you learn the right form. Check out these fitness apps or follow me on Facebook for tips.
3. Know Your Options
You can only associate weight training with dumbbells, but this is not your only option. In fact, there are many different types of strength training in the gym and even in your own living room! You can use resistance bands, weight bars, kettlebells, medicine balls, exercise balls, your own body weight … the list goes on! You can also use weight training courses in your gym. Classes are a great way to learn how to use new equipment while keeping your routine up to date.
4. Determine the right amount of weight for you
To figure out how much weight you should use for a particular exercise, you need to experiment a bit. Remember that it's better in the beginning to be wrong on too light a page than too heavy. If you do 3 sets of 12 reps of biceps curls, your arms should feel tired from the last set and extremely exhausted from the last reps. Your arms should work hard, they could even be a bit shaky, but you should never feel extreme discomfort. If you blow through your sets without any problems, you increase your weight. When you finish the second set, reduce the weight.
. 5 Working on imbalances
Most people are stronger on one side of the body than on the other. Because of this, I'm a big proponent of isolating every side of the body during strength training so they work equally well. One-legged squats, for example, make sure that you rely solely on the muscles in your leg, rather than your stronger leg doing more work. Balanced strength on both sides of the body is a true indicator of overall fitness. So try some isolated moves!
6. Make Your Routine Develop
As you become familiar with weight training, it is important to incorporate new exercises and equipment into your routine. If you get bored with training, your muscles will also be there. If you spice up your sweat sessions, you'll cheat your muscles and make sure they perform to their full potential. You should also monitor and increase your weight as you get stronger.
. 7 Do not forget to rest
Strength training causes tiny tears in the muscles, which then heal stronger than before. These tears are good, but only if you have time to heal properly. The average person needs 24 to 48 hours of rest to heal between workouts. So make sure you allocate this time yourself. People are often more gung-ho at the beginning of their exercise program and sometimes overdo it. Stop your body. Pain is good, pain is not.
More training tips can be found at How to find the right gym for you and 10 tips to get back on track.
Jennifer Cohen is one of the leading fitness authorities on television personality, bestselling author and entrepreneur. With her unmistakable, straightforward approach to wellness, Jennifer was the featured trainer of The CW's Shedding for the Wedding. She coached attendees to lose hundreds of pounds before their big day, and she regularly appears on The Today Show by NBC, Extra, The Doctors, and Good Morning America. Join Jennifer on Facebook, Twitter G + and on Pinterest.