Weight Lifting Tips For Beginners 2
Stretching & Cardio
Before you begin any big weight lifting routine, you want to do some cardio and stretching for sure. First of all, stretching isn’t just something that a professional sprinter does before a big race, it’s something that any knowledgeable weight lifter or fitness buff does before every workout, and there’s good reason for it. Lifting weights is already strenuous enough on your muscles, but doing so before having stretched can be disastrous.
Stretching before any workout means that your muscles will be warmed up and limber, which makes it easier for them to do harsh exercise for longer periods of time. If you don’t start out by stretching and limbering up, you risk injuring yourself, pushing yourself too far, and in most cases pulling a muscle. You should never exercise and lift weight with cold muscles because it greatly increases the chances of causing injury to yourself.
That being said, it’s also important to engage in a little bit of cardio before lifting weights. This is because doing some cardio will get your blood flowing faster, and that means that more oxygen can get delivered to the muscles, which is very important when lifting weights. Your muscles need oxygen to function properly, and if your cardiovascular system is pumping the oxygenated blood quickly enough, then you are going to get tired fast. The best way to solve this problem is by doing a quick jog or run before any big weight lifting routine.
One of the first things to take into account is you current health and fitness level, which his especially important to do if you haven’t exercised in a long time, or maybe even never at all, as well as if you are in less than spectacular physical shape. You don’t want to start out by lifting too much or working out for too long on any given day. If your body isn’t used to the strain, especially if you do way too much, then there is a big chance for causing yourself injury.
If you lift too much at once you risk pulling a muscle or causing sever joint injuries, not to mention that it will tire you out quickly, cause fatigue, and will make you burnout, ultimately making it harder to work out for consecutive days. It is recommended to start out with small sets, anywhere between 5 and 10 reps is good, and don’t start with more than 2 or 3 sets. For example, don’t start by trying to curl 50 pound dumbbells in sets of 5, with each set having 20 reps. Start by lifting 10 or 15 pound dumbbells, do sets of 10 reps, and only do 2 sets. Nobody starts out being able to lift insane amounts of weight; you have to work your way up slowly.
Big vs. Small Movements
Small movements are great when you are exercising, but they aren’t the best. By small movements, what is meant is that you are performing an exercise that really only targets one muscle or one muscle group; that’s fine, but it isn’t great because you could be doing so much more and seeing bigger results much quicker.
You want to be doing big movements, and what is meant by this is that you want to engage in physical activities or specific exercises that will train numerous muscles and target a wider variety of muscle groups at once. For example, instead of just doing a standing row with dumbbells, you can add to that by doing a shoulder pump or overhead lift after each row. Or if you are doing weighted sit-ups (holding dumbbells or a kettle bell while doing sit-ups) you can also try incorporating your legs into the action by raising your feet off of the floor while you do them. Whatever the exercise that you are doing is, it’s never too hard to incorporate more motions into it in order to get target more muscle groups.