By Guest Blogger Diana S.
Tips You Need Before You Start Weight Training
Whether you are starting off with gym workouts for the first time or going back after a long hiatus, it can be somewhat an overwhelming experience. Going unprepared is not what you would want to do, regardless of your fitness aspirations, because you may get injured more easily. Here are some fine tips that will help you to launch and maintain your workout enthusiasm, and get you on the fast track to fitness progress.
Always Warm Up
Do not start a workout cold, but always warm up and stretch your muscles by doing some light aerobic exercises – use the elliptical machine, cycle, or jog. This will get your blood flowing, muscles burning, and activate your body’s fat-burning mechanism.
Fill Up With Fuel
Or in other words – eat properly. When it comes to working out and eating, timing is everything. If you are too hungry, you cannot give your best, but if you are too full, you get cramps. Consume carb-packed, low-fat pre-workout snacks about 60 minutes before each workout, and go easy with the fiber since it is difficult to digest. Never stop to eat in the middle of a workout, because it will make you feel slow. Have a light snack after an intense training in order to replace the energy that your body used. Unless you are a marathon runner or a power lifter, avoid eating right before a workout.
Aim For Intensity
If your aim is to cycle or run in order to lose weight, have a trainer recommend the best training intensity for you. If you are lifting weights, then train to (muscle) failure. The key to losing weight without camping at the gym is doing most exercises with the most intensity in the least amount of time.
Do Not Be Afraid To Ask For Help
Trainers and gym staff are there to help you, so do not hesitate to ask for help when confronted with a piece of commercial fitness equipment that confuses you. If you decide to just jump in, start working out and hope for the best, you only risk of getting injured. The staff will show you how the equipment works, as well as how to use it properly.
Perform exercises that activate as many muscles as possible. In this way, you will work out your body with fewer movements, meaning that each exercise can be performed with as much intensity without tiring you out quickly. For example, barbells are (in this case) better than dumbbells because they have the prime mover muscles strained better with more weight.
Watch Your Joints And Back
The fastest way one can get injured while working out is by locking shoulders, elbows and knees. When these joints are locked, instead of placing pressure on the muscle, you place it on the bones and cartilage. Thus, always avoid using too much weight and never extend beyond a safe point.
Another thing to watch is your back, because you put a lot of pressure on it when you lift. Ask the gym staff to show you how to sit properly and how to keep the right posture. Otherwise, back injuries are inevitable, and they will make lifting in the future a lot harder. Perform exercises correctly with the right posture and form.
Learn the proper breathing techniques for different gym exercises, in order to keep the muscles working well and to prevent injuries. Avoid rookie mistakes like panting when running or holding breath during lifts. If you want to go the distance when running, regulate and control your breathing. If you are about to go lifting, remember to expel air when exerting force and breathe in when relaxing the muscle.
Prepare For Progress
After a month or two of working out properly, you will notice the first muscle gains. However, within three months that will most probably slow down. In order to keep the progress going, you will have to work extra hard.
The most important thing to know when hitting the gym is to know proper ways, forms, and postures for performing every exercise. Leave your ego at home, and do not try to show off by trying to lift more weight than you can really handle.
Tia, and TipsfromTia.com is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.