1. When Not To Strength Train
Your physician can help you determine appropriate fitness goals and the proper level of activity for your body. Reasons not to strength train may include heart disease, high blood pressure or heart disease, obesity (extreme), muscular or joint problems, pregnancy, recent surgery, arthritis, diabetes or asthma.
2. Getting Down to Basics
There are some basic principles that are important to know that help you determine progress and keep a good attitude toward your training. First, overload: for your body to build muscle, you need to push those muscles to work harder. This means that you are using the proper amount of weight and keeping good form. Second, progression: you need to increase your weight often. Your body has the ability to adapt quickly, meaning your muscles will get used to the weight you're lifting and change is necessary. Third, specificity: training for your goal. A good way to stay on track is to write out your goals, whether they are weight loss, muscle mass or a combination. Fourth, rest and recovery: work different muscle groups each time, giving your muscles time to recover. When you strength train, you stretch and break muscle fiber. As you rest after these exercises, your body rebuilds the muscle structure with more complex and added muscle fiber. This is what makes your muscles larger and more defined. So, don't forget to rest. Fifth, routine: no matter how much time you have to work-out, your routine should be consistent.
3. Defining a Workout
Only you can determine what's right for your body. If you've never been in a gym, hiring a personal trainer at the beginning is helpful. If you work-out regularly (at least two to three times per week), you may want to skip the expense of the trainer. Pain should never be a factor in your workout. If you progress slowly, soreness is kept to a minimum. Many people start with just the weight of the bar, then, add weight slowly.
4. Ready, Set, Exercise
Beginning with good form is crucial to remaining healthy and injury-free. There are different types of weight training. One is weight training which uses gravity or hydraulic resistance to oppose muscle contraction. Resistance training includes isotonic and isometric exercise done by using resistance to the force to gain strength. An interesting note, as you continue to weight train, your brain will change your body's potential of maximum muscle contraction. It learns to give you more as you train.
5. Routine This
Planning a routine before you start strength training is the key to keeping your momentum going. Keeping a chart of your routine helps you keep focused and lets you see your progression. Many health clubs have blank charts you can fill in. Routines should contain these four elements: warm-up, stretching, workout and cool-down. Remember to breathe out with the effort and don't hold your breath, which can increase your blood pressure to harmful levels.
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