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Why do weight training?Weight training is an ideal resistance exercise for building muscles strength, endurance, & for increasing bone density to avoid osteoporosis.
Weight training is very useful for sports persons to cross train & for increasing their muscular strength & endurance. Weight training is very useful for losing body weight & for changing body look. It also increases metabolism. As muscles burn more calories than fat, the more muscles we have we will burn more calories Weight training is done in sets & repetitions with the help of dumbbells, barbells, rounded plates of varying weights, pulleys, stacks, weight machines etc. Prepare your workout schedule: Do some warm up & stretching exercise before starting any weight-training program. Start with lightweights with 2 -3 sets of each exercise with 5 – 10 repetitions. Once you get familiar with weight training exercise, increase weights gradually. Start with lightweights with more repetitions & increase more weight with lesser repetitions after every set. This will warm your muscles & muscles will prepare to bear more weight in next set. This will also helpful for avoiding any injuries. Perform weight-training exercises by selecting specific muscle groups each day. On day 1, you can exercise for your arms, biceps, triceps etc by doing dumbbells, curling etc. On day 2, you can exercise for your chest & shoulders by doing shoulder press in sitting & standing position, chest press in flat, incline & decline position on a bench. Pulling pulley in sitting position, in front of chest & on backside exercises back muscles. On day 3, you can exercise for your legs, thighs, calf muscles etc. by squatting, leg press, leg curling, calf raise etc. Drink some clean water during the course of your workout, whenever required, to avoid dehydration. After workout do some stretching exercises to relieve from strain & lie on the back in corpse pose for relaxation. What you achieve: By doing more repetitions with lesser weights you will get cutting, shape & definition to your muscles & by exercising with heavy weights with lesser repetitions you gain muscle mass & size. Here is a one precaution: Do not try to lift excessive weights beyond your capacity, as this will tear your muscles causing you to abstain from weight training for some days or even some weeks until muscles repaired. The rest is equally important due to which muscles get proper time to recover from workout stress. During rest period, body muscles grow & change. Usually muscles require approx. 72 hours to recover. Therefore, adopt a program like 3 day on & 1 day off. Add foam rolling to your warm up or cool-down before and after exercise. Foam rolling help to relieve muscle tightness, soreness and increases your joint range of motion. As a result you feel relaxed. |