Weight training is a vital element of any health or weight loss plan, though it isn't the single best way to lose weight. We lose muscle mass as we grow old; this loss is accompanied by a slowing of our metabolism. You can reverse the process of muscle loss when you add weight training to your exercise program. Not only will you become stronger and have more energy, you'll be leaner and have better muscle tone and definition.
Weight training can get boring. Here are a few tips to make your training experience fun:
- Workout with friends and/or family – this increases the likelihood of you showing up at the gym.
- Expect plateaus – when they occur, change your exercises, sets, reps and the order of your workout.
- Don't feel guilty when you skip a workout to hang out with friends – just hit the gym harder on your next workout.
There will be a lot of information to deal with if you're new to the iron game. You should first do some homework to settle on which fitness center to join. The fitness center should be close to either work or your home so that you won't waste a lot of your time driving. You also need to get some workout clothes and a few essential trimmings like:
- Shoes: plain sneakers with thin soles
- Pants/shorts: should be roomy enough to allow deep squatting
- T-shirt/tank top: loose and comfy
- Sweat towel: for wiping off the equipment after you use it
- Water bottle: 1.5 liter capacity
It is a widespread fallacy, particularly among women, that if you take part in a weight-training program, you'll end up with colossal muscles. The major distinction between a male's and female's chances of "getting huge" is their level of testosterone. Owing to the fact that women have lower levels testosterone in their blood, their potential for increasing muscle size and strength is much lower than that of males.
The following guidelines will assist you in getting started by giving you basics to have you on your way to physical change, improved strength and, ultimately, a fun fitness routine:
- Develop a detailed objective
- Change your workout routine every three to four weeks
- Vary the volume and repetition of your sets
- Vary the rhythm of your reps
- Vary the time between sets
One of the biggest debates among coaches and trainers is the topic of recovery. Some say you need to be constantly increasing your work capacity by simply doing more and more work over time. Others in the HIT camp emphasize recovery with a mantra that says, "Less is more." Is overtraining a good thing, or will you get better results by training ferociously twice a week? If you have to choose, you're almost always better off under-training than trying to over-reach your capacity, unless you really know what you're doing.
The solution to successful improvement in your weight-training plan is to use methods of exercise and periodization techniques. Periodization, or cycle training, as it's called, is used to map out a whole year's training program. Your individual needs and the physical and strength objectives you are pursuing will determine the types of exercise that work for you.
You're always attentive to methods for saving time when life is going at a swift pace. No one ever said that exercise is only useful if it's in the form of walking, running, swimming, cycling or weight training. Rather than driving to work, try walking, riding your bike, or roller-blading, or just park the car a few blocks away. A vigorous 15-minute walk to work and back each day means you'll accrue 2.5 hours of walking each week.
Or you can pack up the kids, leash the dog and make exercise a family affair.
- Always make exercise fun and enjoyable for everyone
- Try activities that will raise heart rates, such as a game of family touch football, sack races at the family picnic or a group cycle around the neighborhood
Youth Weight Training
A child training with weights was unthinkable in the US for decades, though other activities such as football, running and basketball have shown higher incidence of injuries. From 1977-1988 ninety high school football players suffered cervical spine injuries, and fifteen players sustained brain damage.
Can your child safely engage in weight training? The answer is yes. The American College of Sports Medicine, the American Academy of Pediatrics, and the National Strength and Conditioning Association all support weight training for kids – if it's done correctly. Eastern European countries have found children to be significantly healthier when they engage in proper weight training. Not to be confused with weightlifting, bodybuilding or power lifting, weight training for kids is a carefully designed program of exercises to increase muscle strength and endurance.
Have Fun and Stay Motivated
Success in the fitness world depends on a lot of different factors that are variable depending on the individual. There are several ways to ensure that you reach your fitness goals in a productive and pleasurable manner:
- Self-efficacy – your personal belief that you are in fact capable of performing the behavior or achieving your goal.
- Support system – having family and friends who support you will make the process much less stressful and easier to complete.
- A positive attitude – this will help you stay motivated and committed.
- An action plan – so you will know where you need to go and in what order.
- Organizational skills – to deal with the many challenges everyday life poses to sticking to your fitness routine.
- Other hobbies and interests – to ensure that your life is balanced.