So you’ve decided to get in shape and have chosen resistant training or weight training as your course of action. But before you go headlong into any kind of exercise routine there are a few things you need to know.
Firstly, what is it?
Weight training is an exercising regimen that allows toning and strengthening your muscles while gradually changing the look of your body bringing it closer to a more symmetric shape. It involves the use of highly specialized equipments which are normally designed to utilize their weight and the force of gravity against the force of resistance of your muscles, thereby leading to an intensive work out to whichever body part you are focusing on.
Training dos and don’t
- Warm up - When you are about to begin an intensive weight training session do not forget to warm up first. Warm up and stretching is very important for any kind of exercise. It allows your muscles to become flexible and increases blood flow, this is a precautionary measure and prevents you from injuring yourself in the process of working out. Warming up can be done either in a general way – where you work your entire body, or if you‘re focusing on particular areas on particular days, then you can warm up the areas in concern at the time of your training.
- Regular breathing – When working with heavy equipments our tendency is to hold our breath in when making an effort and even exhaling becomes slow and controlled. This is not a healthy practice as by doing this we allow less than required amount of oxygen to our brains and muscles and thus risk serious stress induced conditions like strokes or black-outs.
- Hydration- This is another very important point. As your work out gets more and more intense, you continue to lose water through perspiration; if this goes unchecked you can become dehydrated. Therefore you must continue to hydrate yourself while training, even if you’re not thirsty. How much water you should consume can be gauged simply by measuring your body weight both before and after training, the reduction in weight caused due to water loss is the amount of hydration you’ll need to intake.
- Posture maintain- At the end of the session, when both our enthusiasm and stamina start to wane you might be tempted to cut a short cut by going only half way with the weights and your posture, this will ultimately harm your bones and muscles. Therefore you must be more careful in the end about your posture.
- Plan and review – As your work out sessions begin with a particular set of goals, you must review them periodically to see if you’ve reached them or if you’re falling short somewhere. These are further important as these give you an idea of where you are supposed to go and therefore motivate you further.
- Increase the repetitions and weights – Your body’s capacity increases as you continue to make it work harder. Therefore, once you see that you are not tiring out at the end of your current workout regimen or that you can easily work with the current weight lifting equipment without much effort, you should know it is time for progressing to doing more repetitions or even increasing the amount of weight you work out with. Continuous review and progression will build your capacity and stamina while enabling you to get an even better shape.
When working with weight lifting equipment it is important to remember these steps to get positive and healthy results.
Author’s Bio – Anny Smith is a famous fitness industry blogger. Be it weight lifting equipment or loosing belly fat – she writes on a wide variety of topics.