Below are 8 essential pointers that beginners need to know regarding weight lifting.

 

  1. Firstly you place great strain on your joints and bones when you lift weights. This causes your bones to strengthen. Strong bones protect you against Osteoporosis.
  2. Secondly lifting weights increase your muscle mass and make your body more shapely, firm and attractive.
  3. Weight lifting is great for your heart health. As it helps you do aerobic exercises more vigorously and thus increases your cardio endurance and helps your heart. Also you would build more stamina to train harder for more intense exercises resulting in bigger muscles and strength.
  4. It boosts your metabolism. You see when you build muscles, the muscles increases your metabolic rate. A higher metabolism would boost the amount of fat burning enzymes in your body. As a result you would burn more body fat even when you’re inactive. Just what a terrific incentive!
  5. When you lift weights you need to figure out the best weight that enables you to do 8-12 reps of the same motion with the same weight. If you can repeat the repetitions more than 12 times, the weight is too light for you. If you cannot do the very least 8 reps, the weight is too heavy. This 8-12 repeating cycle is called a Set. A beginner bodybuilder you should only be doing 1-2 set(s) at a time.
  6. Newbie weight lifters usually fail to remember to take a breath when they lift weights. Not doing so can raise your high blood pressure. The proper way to breathe while lifting is to inhale on the eccentric or decreasing stage of the lift and breathe out on the concentric or lifting stage of the lift.
  7. The best practice in weight lifting is to workout your biggest muscles first. The smaller sized muscular tissues get tired quicker. If this happens then they cannot assist your larger muscles to workout. So the first areas you should work are your chest, back, shoulders and thighs. Then you can exercise your arms, abdominals and calves last. I would recommend picking 6-8 workouts that cover the main body parts above. Do these exercises 2-3 times weekly. Make sure you rest for 48 hours between workout sessions, so your body has time to recuperate.

 

Good Luck!

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