Life is becoming very busy and no one has enough time to give proper time to maintain his health due to this you are becoming obese and it is a leading cause of many different kinds of health issues all over the world. To reduce weight, physicians suggest different kinds of exercises some of which include bicep curls and squats. These exercises give support to muscles and increase their muscular health and these exercises can also be performed at any place in the home or you can join a gym. There are different mindsets of different groups of people and it determines the goals of the person performing the exercise. Some people do exercise to increase muscle mass while others join a gym to reduce body weight. Weight training can give you the required results to build muscle mass or to achieve a toned body. Weight training is a famous term and it is also known as strength training and it is the only way to acquire desired lean, stronger muscles. There are a number of advantages of weight training over weight lifting. Weightlifting is just popular among young people who want to increase the size of their muscles. But Weight training is beneficial to all age groups and can help to improve immunity against diseases along with increasing mobility. It also improves psychological well-being.
What Do You Need to Start Weight Training? How to start exercising is a very important question for beginners and this question suggests the needs of the trainer for the beginners. If a person starts exercise without required training it can harm body muscles. If you have just started your exercise we suggest you take the help of a certified personal trainer. Without training you can perform some wrong moves which can damage your muscle and then it will be difficult for you to achieve your required goals. Your trainer makes you able to perform proper exercises tailored to your needs. Many gyms and fitness centers offer introductory training sessions to their members at a very reasonably low cost. These training sessions are very important because they cover all the questions effectively and increase awareness about the importance of exercises and how to achieve your goals through different kinds of exercises. Moreover, many personal trainers provide guidance to their clients online.
Equipment Options: Those people who want to decrease their body weight are not required to lift heavy weights; rather such people can build lean muscle mass just by performing strength training exercises. Some famous exercises in this regard are push-ups and lunges etc. Continuous long walks and running are considered best in this regard. A balanced diet along with these strength training exercises can produce the required results very quickly. Such exercises do not need to join gyms but can easily be performed at home saving both time as well as money. Such exercise can easily be performed at home through simple devices. Some of such equipment we suggest to get accurate results are kettle bells and resistance bands. These equipment are cheap in cost are easily available and do not occupy much space in your home.it is interesting to tell you through this equipment you can perform many exercises and can work with several muscle groups at once within a short period.
What to Know about Weight Training Before You Begin?
If you have made up your mind to start your exercise then the next step in this regard is to learn from where you should start with a weight training program. Here we will suggest some important tips to keep in mind.
Physicians advise that warming up your body before any aerobic activity, at least for 5 minutes is a must to avoid any risk. To warm up your body, jogging and brisk walking are very good as these increase blood flow to your muscles and prepare your body for the workout. Skipping rope or doing jumping jacks are also considered good warm-up options.
It is advised that you do not lift heavy weights at the start of your exercise because a sudden load on the muscle can harm your muscles. This is an important fact that can save you from any unexpected loss. Always start with lighter weights. It is suggested that a compatible weight at the start of your exercise is that weight that you can lift 10 to 15 times. Start with 2 to 3 sets with at least 8 raps which you can increase gradually with time.
It is suggested to take Rest for at least 60 seconds between two sets for good results. This helps you to prevent your body from muscle fatigue.
It is important to explain to you that the duration of your exercise is also an important factor that should be considered when performing exercises. Your sessions for exercise at the start should be within a reasonable time frame that is your optimal time for workout.
After completing your exercise it is suggested that Gently stretch your muscles which helps you to boost your flexibility and also reduce muscle tension.
It is suggested that a workout along with proper rest gives you quick results as compared to continuous exercise with taking Rest. The rest of a day or two in between two workouts is good for beginners as it gives your muscles time to recover and prepares your body for the next workout.
Weight Training Exercises for Beginners
It has been observed that most beginners join a gym just to boost up their bicep and triceps muscles or they just wish to increase the size of their thighs but the reality is quite different, The best resistance training program for beginners is that program which works on all the major muscle groups in your body for complete fitness. Working out on just one part of the body creates an imbalance which is not healthy for the body and may raise the risk of injury so it is advised to follow all the instructions carefully to achieve your desired body. For a complete workout program, you should start with the following exercises one by one to increase muscle size or decrease your body weight as per the instruction of your experienced trainer in the gym.
Sets And Reps
It is advised that you should start each exercise with at least 10 to 15 reps according to the guidance of your trainer. When you feel that your body is demanding more weight then you can increase the weight as well as reps and sets for each exercise but it should not be at once. Initially, you should start with 1 to 2. If you are new in the gym you should have complete knowledge about the rep as well as set. Your trainer will guide you about these terms as these terms are very common and frequently used in each gym.
Dumbbell Single-Arm Rows
To get accurate results a person doing exercise should know the Targeted area. All the exercises are decided after selecting the targeted area. If you want to improve the size of Your back and upper arm muscles you should follow these instructions. Dumbbell single-arm rows exercise is a very good exercise for the development of your arm muscles but how to perform these exercises requires complete guidance because this exercise requires balance positioning which should be learned first before performing the exercise by the trainers.
Dumbbell Shoulder Press
Dumbbell shoulder press is a famous exercise if you are targeting your shoulder muscles area: to perform this exercise hold a dumbbell in each of Your hands, your shoulder muscles, and your palms should face forward with elbows out to your side at 90-degree angles. Now Slowly bring your arms back to the original position.
Dumbbell Chest Press
Dumbbell chest press is also a famous exercise that improves your chest muscles very quickly. This exercise is considered the best exercise for targeting your chest muscles area: to perform this exercise Lie flat on a bench while holding a dumbbell in each hand so that your palms should face forward. Now slowly press the dumbbells upward so that your arms should be over your shoulders. Now Slowly lower the dumbbells and bring them to the starting position.
Bicep Curls
Bicep curls are the best choice for Targeting Your biceps muscles. These exercises are also performed with the help of dumbbells and give very good results within a few days. To perform bicep curls it’s your choice whether you want to sit or want to perform this exercise by standing posture. Just hold a dumbbell in each of your hands so that your elbows should be at your sides and your palms should be facing up. Now curl the dumbbells up toward your shoulders by bending your elbows. Then repeat these curls in reverse to the starting position.
The Resistance Band Pull Apart
To develop the back shoulders, and arms resistance band pull-apart exercises give you the desired results and these exercises can easily be performed at home as well. To perform this workout stretch your arms and pull the band towards your chest to create pressure on the muscles of your shoulder and back. During performing these exercises keep your spine straight and slowly bring the bands to their initial position.
Lunges
To increase the size of Your leg muscles, lunge is considered the best exercise for beginners. To perform a lunge Stand straight on your feet so that space between your feet should be shoulder-width apart. Now Take a big step forward so that your other leg heel touches down first. Keep your body low so that your thigh should be parallel to the floor. Take a pause then push your heel and come back to the initial position.
Squats
Squats are the best exercise group for shaping Your leg muscles, quadriceps, hamstrings, and calves. Dumbbells are not an essential part of this exercise. For quick results, you can use dumbbells. This is an easy exercise. You just need to pull your feet apart and stand still. Then bend your knees slowly to touch the floor with your knees. Now move towards your starting position and repeat it.
Calf Raises
This exercise is good for strengthening those muscles. Stand on the edge of the step and keep your feet parallel. Raise your heels above the step and stay for a few seconds. Now, lower your heels slowly below the stair step and style for a few seconds. Take a light dumbbell in both hands to add more resistance.
Planks
This exercise is good for your entire body because it targets your core. It also works better for your legs, glutes, back, shoulders, and arms. You can perform this exercise by starting from your hands. Keep your hands below your shoulders. Now straighten your both legs and hold for 30 seconds.
Safety Tips for Performing Weight Training
Safety measures are a necessary part of any workout plan. Start your exercise with the guidance of your gym trainer. Discuss your physical health with your doctor and then talk to your physical trainer to suggest the right exercise plan for you.
Remember the following tips to stay safe while weight training:
- Wear closed-toe shoes and weight-lifting gloves to avoid any injury.
- Pay attention to your posture and perform each workout slowly.
- Perform under the supervision of your trainers at the beginning because they can tell you about the wrong lifts.
- Avoid exercise if you are experiencing any sharp pain during exercise and seek immediate medical assistance.
- Keep yourself hydrated enough.
Conclusion
Strength training exercises are also known as weight lifting. Combined movements of various parts of the body along with the stretching of muscles against resistance help in strengthening your muscles. These are the best options to build muscle mass safely and quickly. This type of weight training strengthens your joints, helps burn more calories, boosts your metabolism, and improves your muscle tone.
As a beginner, start with lighter weights and perform weight lifting under the supervision of certified expert trainers. For optima;l strength and fitness make sure that all your muscle groups are involved in weight training.
