Exercise & Fitness
Weight Training Rest
How To Improve Muscular Fitness With Weight Training
Weight training helps in toning the body muscles and fight against muscles-loss, which is a normal age-related problem. Better yet, a toned muscle improves your look. Weight training or strength training uses various types of weights for resistance, challenging your muscles to adapt the stress and get stronger. You can use both weight machines and free weights such as dumbbells and barbells for strength training sessions.
For beginners, it is recommended to opt for short weight training sessions for 3 to 4 times a week, rather than going for extended daily workouts. In fact, it is possible to achieve a significant improvement with just 20 to 30 minutes weight training sessions 3 or 4 times in a week. In addition, opt for a moderate aerobic activity for 4-5 times a week.
Weight training is all about technique, you need to do it properly to enjoy the health benefits. However, if you fail to follow the correct techniques for weight training it may lead to various injuries, including strains, sprains and fractures. Thus, it is better to consult a trainer or strength-training specialist while doing weight-training sessions. In addition, follow these weight-training principles:
• The first principle is to use a proper weight. A weight using which you are barely able to just finish your last repetition can be termed as proper weight for you. It must be heavy enough so that your muscles become tired after around 12 to 15 repetitions.
• In the beginning, you must do only a single set of repetitions. Pro weight lifters and experienced athletes may do countless repetitions and spend hours at the gym, but for a beginner a single set of around 12 repetitions is just more than enough. However, make sure you are using proper weight to tire your muscles.
• Another important weight-training principle is to start slowly. Initially, you will be able to lift just a few pounds. You can increase the weight or the set of repetitions, once the muscles, ligaments and tendons get used to your weight training exercises.
• Rest is equally important in fitness and strength-training sessions. Lifting weight will stretch your muscles and they will need some time to recover. Thus, it is recommended to give rest to each muscle group for a day between exercising. You can work on your major groups two or three times a week at a single session. In addition, you can plan daily weight-training sessions for specific muscle groups. In other words, you can work on your shoulder and arm muscles one day and focus on abs and leg muscles on another.
The rewards of proper weight training are immense. You lean muscles decreases with age and if you don’t replace the muscle loss, the body will replace it with fat. Proper weight training helps to fight against muscles-loss at any age. And with increased muscles mass, you can lead a better and healthy life. You can work longer and harder, increase bone density, lose weight successfully, and maintain joint flexibility.
About the Author
Larry Scott is a health and fitness enthusiast and an aspiring powerlifter. Larry has published articles about powerlifting equipments and various strength training methods; he is a big fan of Louie Simmons and is a member of www.westside-barbell.com
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