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| Exercise Sub Categories |
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Aerobic Exercise, Cardio/Anaerobic
Exercise,
Exercise Programs,
Exercise Equipment,
Stomach Exercises,
Loose Skin,
Stretching,
Target Heart Rate,
Weight Training for
Women, Weight Lifting
Exercises, Weight Lifting,
Killer Ab Workouts,
Home Fitness
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If you are considering a weight
lifting program the first thing you must determine is your
primary goals. If you are wanting to
lose weight then your
program will be much different from those who are wanting to
build muscle tissue. Of course you may want to do both which
in this case your weight lifting program must be carefully
designed by a professional
certified trainer. There is no need to own special
exercise equipment or
belong to a fitness center in order to build strength. There
are many strengthening exercises that can be done safely at
right in the comfort of you own home without expensive weight
lifting machines.
Weight lifting is great for anyone who wants to firm up and
tone their muscles. If you are new to a weight lifting program
and/or you have not lifted weights within the past 12-18
months it is advisable that you consult with your physician
before starting.
As with any other form of exercise, especially weight
lifting, it is important that you first warm up duplicating a
light lifting session of some of the exercises you will be
including in your routine. Walking a treadmill or riding a
stationary bike followed by some good
stretching exercises is a another great way to warm up the
muscles. Slowly stretch your wrists, elbows, shoulders, neck,
hips, waist, knees, and ankles. Then, depending on your
current physical condition you can then begin your weight
lifting routine.
If you will be working out at home you will need an
adjustable weight bench, a variety of dumbbells, a barbell,
and if you are a male you may need up to 200 pounds of weights
or more depending on your experience, goals, and current
physical condition. For women, dumbbells can be as light as
two-three pounds each. Dumbbells are held one in each hand,
and are raised above the head or pushed out in front of you,
or held lowered at your sides and raised up to your waist
level. It is very important that you breath properly while
weight lifting. Breath in while returning the weight to the
starting position and breath out while pushing out or lifting
the weight. Be sure to never hold your breath otherwise you
risk serious internal injury due to high blood pressures. If
you are new to the weight lifting scene start out slow.
Weight Lifting & Diet.
Dieting alone will help a person lose weight.
But dieting together with a professionally designed weight
lifting program works great for those who want to
lose weight and keep it off
long term. Lifting weights will
increase metabolism and build strength and dramatically
improve endurance.
Lean muscle mass is where the bulk of calories are burned
in your body. As we age we lose about 1/2-3/4 pound of lean
mass every year unless we are following a properly designed
weight lifting routine. If we lose muscle mass our bodies need
fewer calories due to a decrease in our RMR and this results
in the gradual weight gain that is associated with aging.
Another reason why people can lose lean muscle mass is
through following a diet that focuses primarily on caloric
reduction without including some type of weight lifting
exercises. You can lose weight with a restrictive type of
diet, but studies show that 25% of the
weight loss may come from muscle tissue. This results in a
lowered metabolism, making it
even more difficult to lose
weight.
The key to a successful long term
weight loss program is to maintain or increase your RMR by
increasing your lean muscle mass. This is most effectively
achieved by lifting weights, or some other form of resistance
training. Traditionally, exercise
programs for weight loss have focused on some type of
cardiovascular exercise such as walking, jogging, swimming,
aerobics, and so on. This
type of exercise is an effective way to burn extra calories,
but it will not increase metabolism
in the long run. In fact the “fat burning” effect of a typical
aerobic workout only lasts about 30 minutes to 3 hours or so.
Aerobic exercise does not
maintain or significantly increase lean muscle mass, so even
regularly active men and women will face a considerable
reduction in their metabolism. If you want optimal results
whether it be gaining strength or losing weight your workout
should contain a weight lifting program that is done in
combination with proper cardiovascular exercise.
Why guess when it comes to your health.
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