As gym membership fees continue to escalate, many individuals are opting for the convenience and comfort of strength training in their own homes. While most basic exercises can be safely performed if you know what you're doing, MayoClinic.com warns that incorrect weight training technique can sometimes lead to sprains, strains, fractures and other training injuries.
Weight Training Diet
To reap the maximum benefits from your exercise, adopt a diet that helps sustain stamina while providing enough protein for muscle-building. According to the Dr. Gabe Mirkin, chronic muscle fatigue in athletes is generally associated with low blood levels of amino acids and proteins, resulting in diminished performance and slow recovery. For best results, adopt a diet high in whole grains, dark vegetables, nuts, fruits and lean meats -- and always bring a high-protein snack to eat immediately following your workout.
Weight Lifting Equipment
Choosing to exercise in your home comes with the benefit of being able to personally customize your equipment and environment. A basic list of recommended equipment for your at-home gym would include: dumbbells, barbells, a preacher curl bench, conventional exercise bench, exercise mat, mirror and entertainment devices such as a stereo or CD player. Visit a gym and test out your current strength on the available equipment to help decide on the weights you can currently lift.
Types of Exercise
Break up your exercise schedule so you focus on a different muscle group each day. Perform arm workouts Monday, back workouts Tuesday, chest workouts Wednesday and so on. Create an exercise log the type, quantity and resistance of each exercise to track your progress as you go. Strength trainers intending to focus on building muscle strength and size should select weights of 70 to 85 percent of their one-repetition maximum and complete two to three sets of three to eight repetitions.
Safety and Considerations
It can sometimes be hazardous to learn proper weight lifting technique through books or video. Enlist a personal trainer or visit your local gym and have a staff employee instruct you on the finer points of weight lifting. Always consult your doctor or personal physician before beginning a weight-lifting regimen to make sure you are fit and capable to reach your strength training goals.
Member Comments