How to Plan Weight Lifting Workouts
Weight lifting workouts is one of the most important things to do if you want to change your body shape or lose weight. Cardio and diet are important things when it comes to change your body looks like and weight training is the success key to choose. If now you have still confused to start strength training program, you need to know the advantages provided by weight lifting programs to make you being motivated to start it.
There are so many advantages provided by this program. The advantages of weight lifting workout includes strengthening bones, raise the metabolism, avoid injuries, improve coordination, balance, and increase your self esteem. With these advantages, of course you are important to try these workouts to have better life.
These workouts can raise your metabolism because your muscle will burn more calories rather than fat. Therefore, the more the muscle you get, the more calories you will burn for all along day. Another important advantage of weight lifting is making you become stronger and have better muscular endurance.
Getting started with weight lifting exercise may be confusing. You may ask to yourself about what kind of exercises you should do, how many sets, and how much weight. Actually, the routine and exercises you choose is based on your goals and equipment you choose and how many time you have to do the exercises.
weight lifting exercises
If you are setting up your own workout program, you need to know about some basics of weight lifting workouts principles. Actually, these principles could teach you on how to ensure that you are using enough weight, insure you are always progressing in the exercises, and determine the sets and reps. The first basic is overload. In order to build muscle, you have to use more resistance rather than the muscles are used.
It is very important due to the more you do, it will make your body more capable to do. Therefore, you must increase the workload in order to avoid plateaus. In other words, it means that you must lift enough weight you will only complete the desired reps. In addition, you must also be able to finish all of your reps in difficulty but with good form.
The second important thing is progression. You need to increase the intensity of workout regularly to avoid plateaus. You ,ay do it by adding the amount of the weight lifted, changing the exercises, changing the resistance, and changing the sets or reps. You can make these changes on weekly or monthly basis.
The third basic principle is specificity. It means that you must train to your goal. If your goal is to increase your strength, the weight lifting program must be designed to reach your goal. For example, you can train with heaver weights that closer to your 1 rep max. If you want to lose weight, you can choose variety of the rep ranges for targeting different muscle fibers.
weight lifting cardio workouts
Another basic principle is rest and recovery. These are also as important as your workout days. During these periods, your muscles will grow and change. Therefore be sure that you are not working same muscle groups for two days in a row.
However, before you start to set up your weight lifting workouts, you need to remember to always warm up your body before start to lift weights. Warming up is very important to avoid injury and get the muscle warm. To warm up, you can do a light cardio or doing light set from each exercise. In addition, you also need to lift and lower the weights slowly. Avoid to use momentum to lift your weight.