Weight Lifting – What Every Beginner Should Know!

Posted on May 14, 2012 by mlforyou

Article by Mark Petersen

Here are a few things that beginners should know about weight lifting.

First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.

Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm – more attractive.

Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.

Weight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate. If you increase your metabolism you increase the amount of fat burning enzymes in your body. This means you’ll burn more body fat even at rest! What a great bonus!

When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can’t do at least 8 reps the weight is too heavy.

This 8-12 repetition practice is called a set. A beginning weight lifter should only be doing one or two sets of any weight lifting movement at one time.

Beginners often forget to breathe when they lift weights, which is dangerous because it can elevate your blood pressure. You should concentrate on inhaling on the eccentric or lowering phase of the lift and exhale on the concentric or lifting phase of the lift.

When weight lifting, you should always work your largest muscles first. Smaller muscles get tired faster. If they tire too quickly they can’t help you work your large muscles. The first things you are going to work are your chest, back, shoulders and thighs. Then you do weight lifting exercises for your arms, abdominals and calves last. If you’re new to weight lifting, I would suggest picking 6-8 exercises that covers all the major body parts above. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover.

Good Luck!

About the Author

If you enjoyed this article on weight lifting, please visit http://www.weightliftingstation.com to find an extensive listing of weight lifting related information, resources, and articles. Visit us today to further your knowledge on this extraordinary form of exercise. To sign up for our Weight Lifting Newsletter, email weight-lifting@aweber.com

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Fitness – Fitness Guide – What you should be familiar with Workout at home Equipment

Posted on April 16, 2012 by mlforyou

Article by Gennica Boescch

Workout at home tools are a great idea for anyone wishing to improve their overall conditioning, lose a small amount of weight, or simply tone their health.

There are several ways for workout equipment currently available and many types of appear to promise magical and amazing results with just five or 10-20 minutes of workout time each day.

In truth, weight reduction, toning or building muscle requires lot of components all of which will always require consistent, sustained effort by those involved – i.e you! Advertisements and infomercials that seek to indicate otherwise are misleading at best, and completely fraudulent at worst.

In line with leading health experts, the only method to improve cardiovascular performance, lose fat or tone your body is to consume optimally, get some exercise regularly and consistently, and challenge your whole body to raise tone of muscle and health.

Buying home fitness equipment can be hard and costly, so knowing what you need to try and do using your fitness goals is very important prior to making a sale. Keep in mind what you may need the home exercise equipment to perform, which means you pick the machines or devices that may help you reach your goals.

Weight reduction will be needing both cardio and resistance training, toning will be needing strength along with limited cardio, and muscle development or weight training will need specific, increasingly challenging weight created to work particular muscles of the body. When using the wrong kind of fitness at home equipment with your workout will only bring about frustration and disappointment within your results.

Not every fitness equipment fits everyone, despite just what infomercials state. If you are planning to buy a few of the higher priced different types of home gym machines, make sure you give it a shot at a shop or sports store before going ahead and buying it.

All machines are suitable for average height and weight adults, so people who are heavier, lighter, taller or shorter compared to average might find including the most valuable home gyms and equipment simply don’t fit their body. Also, keep in mind most home appliances doesn’t have exactly the same security features as a few of the commercially accessible equipment and isn’t appropriate use by children or perhaps young teens.

There are many benefits of getting the own workout equipment right at home. You can easily use, convenient, plus many times time and energy to work out among activities at your house that you will do not be capable to work into your schedule when you navigate to the gym.

One final tip: consider doing your research at used fitness at home equipment for anyone who is trying to build an exercise space over a limited budget.

About the Author

I have been a part of weight lifting and health nearly all of my life. Call me crazy but I enjoy workout. It takes me clear of anything else life throws at us can just concentrate on doing something personally. I think you will like this article and need extra workouts to try and get nutrition information.

Zumba Fitness – This Tha Song- Hip Hop

4 Reasons Weight-Lifting Should be Your Choice Exercise For Maximum Health Benefits

Posted on April 11, 2011 by mlforyou

Do you disregard weight-lifting when it comes to choosing a healthy exercise to take up? Do you always think that weight-lifting is just for those who are trying to build muscle and you really aren’t interested in bulking up? Well the truth is weight-lifting is much more than just building muscle alone and it is in fact good for all folks. Weight-lifting offers many health benefits that you perhaps are not aware of. Let me share with you the truth about weight-lifting today.

There are 4 major health benefits that you stand to gain when you take up weight-lifting. The first one is increased bone density. When it comes to this, many people think running is the best exercise for it. The fact is that this is not necessarily true. Why? Because running actually promotes muscle breakdown in your body while weight-lifting being an anabolic process, helps to promote the building of tissue. Therefore weight-lifting actually does a better job in preserving your bone mass whereby it has far less impact than going for an hour run, for example. To sum it up, weight-lifting being one of the best weight-bearing exercise that you can do, helps to increase your bone density and prevent osteoporosis and stress fractures in the future.

Secondly, weight-lifting helps reduce the likelihood of you suffering from injuries. In other words, the frequency of injuries is decreased. How is this so? When you strength-train, your muscles get stronger, so are the ligaments and tendons that connects the bones, muscles and other tissues because they get worked on as well. So these reduce the chances of them becoming injured when you are participating in other physical activities. I’m sure you know how frustrating it can be if you have ever been injured before. 80% of all injury cases is a direct result of a tendon, ligament or a muscle not being strong enough when a stressful force is applied. So weight-training is easily the best injury prevention exercise here as it hit deep on all the tendons and ligaments.

Thirdly, you get to enjoy reduced health risks when you do weight-lifting. Numerous studies has shown that regular weight-lifting offers a positive effect on our health whereby reductions are seen in the body of our rate of insulin resistance, blood pressure, diabetes, heart disease and even cancer. A sensible weight-lifting program coupled with a balanced diet will ensure that you are way ahead in keeping these chronic problems at bay.

Last but not least, do you know that weight-lifting help massively in preventing fat gain. This is very important to all the weight-loss enthusiasts out there including you, if you are one. Its’ simple. The more you weight lift, the higher your metabolism will be, thus the more food that you can eat while maintaining your weight. Isn’t this wonderful news to you? If it isn’t then I’m not sure what is.

Now, although you are aware of the health benefits that weight-lifting presents, but you are concerned about becoming bulky and big as result am I right? Let me shed this myth for you once and for all. The truth is that no matter how much you weight-lift, you are not going to bulk up unless you increase your food consumption. The key in getting bulked up and all muscular is not just about how you train but also about how much increase in food that you are consuming. The muscles need increased calories to grow, folks. So don’t get caught up worrying that just because you are now lifting weights, you are going to develop large muscles. This simply won’t happen if you control your diet.

I hope you are now clear of this ‘false belief’ and start embracing weight-lifting as your choice exercise for maximum health benefits. Weight-lifting is also very affordable. You can start simply with your own body weight and slowly move on to light dumbbells and weighted plates later. Don’t worry about having to sign up for costly gym membership and all those stuff. Its’ not really necessary. So there you go. Overlooking weight-lifting as part of current workout plan is probably the biggest mistake you can make when your long-term health and fitness level is concerned. Don’t let this exercise pass by you any longer

Alex Marco is the publisher of Wellness Diary, a free weekly newsletter full of useful tips and practical advice to help improve your health, including weight-lifting tips. Grab a free copy of your newsletter at http://www.HealthEqualsMoney.com today.

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