| Why Should I Lift Weights?
There are a lot of good reasons, especially if you are a female to lift weights. Lifting weights can improve your balance, strength, range of motion, help prevent injuries, and help you lose weight and keep it off. After the first couple months of training, you can expect to see a 20 to 40 percent increase in your muscle strength.
What does a typical weight-training workout involve?
A good routine takes about 30-45 minutes, working all your muscle groups for a few minutes apiece. Begin with a 5 to 10 minute warm-up activity, such as walking, jogging, or cycling; that gets the blood pumping to both your upper and lower body. Do a few light stretching exercises as well.
The main portion of the workout is a series of exercises called repetitions. These exercises may vary depending on your strength and lifting power, but a good workout will include all ten of your body's major muscle groups:
- Chest, shoulders and triceps
- Back, neck and biceps
- Legs: quadriceps, hamstrings and calves
- Abdominals
Should I use weight machines or free weights?
Either one is fine, or try both. Weight machines position your body specifically to work one muscle or muscle group. Machines are considered the most foolproof method for beginners, almost guaranteeing that you use the correct form, which helps prevent injuries.
Free weights are hand-held weights such as barbells and dumbbells. They allow you a greater variety of exercises and when you learn to do them right, you can get even a better workout than machines. If you think about it, a machine keeps the weight in balance, while it's up to you to stabilize a barbell while you're lifting a bar. That means you use more muscles and gets a thorough workout. A good weight lifting plan will usually incorporates both weight machines and free weights.
What's the best weight lifting technique?
It depends on your goals, but the key word for a safe and beneficial weight training program is moderation. The most common mistake that beginners make is trying to lift too much, too soon.
Beginners should start by lifting less weight for 10-15 repetitions, then progress to lifting more weight for 8-12 reps. Don't hold the weight aloft for more than a few seconds. A good rule of thumb is to hold the weight in position for a two count, then slowly lower the weight for a three to four count. For most exercises you want to do three sets of repetitions for each muscle group.
When lifting, always bend from your knees. Move in slow, controlled movements; bouncing or jerking can pull or stretch the muscle in a improper way causing injury. So can going too fast or trying to hold the weight too long. Rest between sets, or if you've been working your chest muscles, do a leg exercise while your pectorals get a break. In general, you should exercise to the point of fatigue, but no pain. If you notice swelling or inflammation in your muscles or joints after lifting, ease up.
Work larger muscles groups, such as the back and chest, before moving on to smaller muscle groups such as biceps and triceps. Smaller groups support larger ones and will fatigue earlier if they are exercised first, not giving the larger groups an effective workout. For the same reason, it's smarter to work muscle groups first before performing any muscle-isolating exercises (do leg presses before you do any specific hamstring exercises.)
How often should I strength train?
Plan on working out two to three times a week, giving your muscles at least 48 hours rest between sessions. Don't work the same set of muscles on consecutive days; your body needs time to rebuild between strength training sessions. For the most complete workout, you should cross train on the days you don't lift.
What now?
Get started! If you need help in that first workout, go to your local gym, your coach, or the "Y". Theses places will have instructors to get you started. Another good place to start is at the school or local library. Here you can find detailed instruction with photos to help you on each strength movement.
Start slowly with light weights. Learn the techniques first, then add the weight. The biggest problem many people have is that they are too self-conscience how they look and how much they lift. Don't compare yourself to anyone else. The only comparison you should make is from where you started to where you are going.
Keep a training journal to record your strength training exercises, how much weight you are using, the reps and sets completed. This will give you an accurate assessment of where you have been, and what is working for you and what is not.
Will strength training make me look like a "he-man"?
It is very unlikely. Women can not produce the testosterone necessary for that kind of bulk, and guys have to work out for hours every day to get a body like Arnold Schwartzenegger's. How much muscle you build, and where, is of largely a matter of genetics and body type. How much you gain is also dependent on how much you put into it. The benefits of strength training for the athlete today is so great, that no one can pass up on this method of training and expect to reach their athletic potential.
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