Exercise. It’s what the doctor ordered! Research has shown that the benefits of exercise are far-reaching and complex. Weight training exercises are part of that crowd. The purpose of these exercises is to increase muscle strength and definition. The benefits are improved bone density that comes with weight training and improved sense of well-being.
Weight training exercises will also help you look younger, stay fit and be healthy.
Your first stop should be to your primarcy care provider. They should be sure that your planned activity doesn’t interfere with your current or underlying medical conditions, medications and fits with your current physical condition.
Now you are ready to set goals for your program. Figure out how you are going to measure your progress. Achieving your goals will help to maintain your level of motivation. You can measure goals by the amount of weight you are lifting at each station; measurements of your arms, thighs, abs and buttocks; or weight loss. Do you want to be buff or lose weight?
Set a time frame for your goals but be flexible! Understand that there will be setbacks, because you are human and we all have set backs. You haven’t failed if you haven’t reached your goals in a specified period of time. You have only reached a yellow light. If you keep moving then the light will change and you’ll keep moving forward.
The real goal is a lifetime of health and fitness. It isn’t achieved overnight and it doesn’t disappear if you haven’t met a deadline. It does however, disappear if you quit your program because you become discouraged. Failure only happens when you stop trying.
Many trainers suggest that you keep a training diary. This will help to record your measurements, your goals and your progress. Watching the changes over time will also help to maintain your motivation. Sometimes it is difficult to see changes when they are small but when you record them in a diary they are evident when you read through the history of your workouts.
Another way to keep your motivation when performing a weight training exercise program is to get a partner. Someone who is interested in the same goals you are and who can help to motivate you when you are too tired to get to the gym and workout. Weight training exercises with a partner will also help you to stay with a structured date and time approach.
Weight training exercises should be done in a slow and deliberate fashion. Never swing the weights. And faster is not better. In fact, slower is better! Making the muscles contract and stretch slowly in weight training exercises will help them to improve faster and will cut down on your risk of injury.
Always warm up before lifting weights. It may not seem as though you need to warm your muscles before doing a workout that isn’t cardiovascular but without warming up you risk injury.
Rest for a full day between workouts. In other words, lift weights every other day. Your muscles need approximately 48 hours to heal fibers and build stronger muscle tissue. If you do decide to do weight training exercises every day never train the same muscle groups two or more days in a row. You may decide to do upper bodywork one day and lower bodywork the next. By doing weight-training exercises every day you will increase your risk for injury and significantly decrease any improvement you might have in your weight-training program.
Weight training exercise can be fun and can be used to improve your strength, flexibility and intensity of your other workouts. Weight training also helps to decrease bone loss due to aging. There are multiple uses and benefits to these programs. The best part is they are fun and show lots of improvement in your exercise programs.