Do you want to enhance your looks, alleviate age-related muscle loss and tone your muscles? One of the few things that can help you achieve that all at once is weight training. It is time you stop envying your friends who have enhanced physique and toned muscles after their exercising habit pay off. You can also achieve the body of your dreams if you disallow ‘lack of time’ to stop you. Weight training refers to a strength training exercise, where weight is used for resistance. By exerting pressure on the muscles, they get stronger and adapt. This exercise works similar to aerobic conditioning when strengthening your heart. Weight training takes place in two major ways. One of them is through weight machines while the second way is through using free weights like dumbbells and barbells. Resistance bands and use of body weight are resistance exercises you can use to maximize strength.
How much is enough in weight training?
Long daily weight training sessions may not be as effective as short but consistent weight training sessions every week. For adults, you should make sure that you meet the recommended frequency for weight training to be effective. According to the Health and Human Services Department, it is recommendable that you perform weight training at least twice a week. When done properly, weight training is an effective workout and gives numerous health benefits.
Principles of weight training
- Always have a trainer if you are a beginner in order to receive the right directions
- Warm up is mandatory to prevent chances of injury
- Perform a set of repetitions once as opposed to several times
- The appropriate weight should cause fatigue after 12-15 repetitions
- Start with light weights as a beginner then proceed to heavy weights as you progress
- Give every muscle group some rest to facilitate recovery
Naturally, lean muscle mass degenerates with time as one age. Weight training, however, reverses this trend regardless of your age. Weight lifting gets easier with increase in muscle mass. The exercise helps to maintain bone density, enhance your system’s metabolism and manage your weight. Do not procrastinate, start weight lifting today.