One of the key parts of a comprehensive weight loss and fitness program involves lifting weights. This type of exercise uses weights for resistance and it is sometimes called strength or resistance training. Weight lifting is important, especially when paired with cardio exercises to help you reach your weight management and fitness goals. If you are thinking of starting weight-lifting, you should know 5 things, including the benefits and types of exercises and equipment involved.
Health Benefits of Lifting Weights
The goals of weight lifting are to build, strengthen and tone your muscles and to burn fat. As part of your fitness program, weight training offers many benefits to improve your physique and overall health. Some of the pluses include:
- Increased bone density and reduced injuries,
- Enhanced muscle and joint coordination and balance,
- Improved sleep and psychological well-being,
- Increased muscle strength and endurance,
- Decreased risk for some health problems such as osteoporosis, obesity and high blood pressure.
Weight lifting Equipment and Exercises
Your weight lifting objectives may help you to decide on the types of exercises and equipment. Weight lifting equipment includes free weights and machine weights such as dumbbells, barbells and cables. Some of the popular weight lifting exercises include squats, bench presses, cable rows and biceps and triceps curls.
5 Things to Know Before you Start Lifting Weights
Almost anyone may succeed at weight lifting. However, 5 things to know before you begin lifting weights are:1. Goals to Achieve
Setting the goals you want to accomplish for weight lifting will help you plan a tailor-made programme to meet your needs. This may include increasing strength, toning, endurance, bulking up or slimming down. Your objectives may determine the types of exercises you do, the weights and equipment you use and the length of training time.2. The Major Muscle Groups
Focusing on all the main muscle groups may help you meet your goals and avoid overtraining. The major groups are the upper body pushers and pullers, which includes the chest and biceps, the lower body pushers and pullers, including calves and hamstrings and the core or abdominals.3. Need for Expert Coaching
Having a professional and certified trainer is important for effective results and to reduce the likelihood of injuries such as fractures, strains and sprains. With a fitness coach you may learn the proper exercises, forms and techniques.4. Safety Precautions and Injuries
Knowing the safety rules and precautions to reduce the risks of injuries is essential. This involves practicing the correct techniques and forms to avoid overtraining of muscles and poor results.5. Lifestyle Changes Expected
Jimmy is a Personal Trainer from Sydney, Australia. He provides these tips for any beginners who are looking to start lifting weights and also recommends the use of a mass gaining protein. Jimmy says that a quality mass gainer is essential to anyone taking on a new weight lifting program.