Strong muscles are important to your health and well-being; without them, daily activities such as carrying groceries and climbing stairs can become quite a task! Lower back pain and injuries also become more likely to occur when we don’t have the support of a strong muscular system. Healthy muscle mass does many things for our bodies including burning extra calories, so those with fit muscles have an easier time maintaining a trim figure. There are many great reasons to incorporate strength training into your fitness program but sometimes it is hard to know where to begin. Let’s talk about the top ten beginner’s guidelines to building strength.
10. Keep it Safe Speak with a doctor before you begin an exercise program, you want to focus on activities that are safe for you. Start your program slowly and gradually increase your intensity as you feel ready.
9. Schedule Your Time You can complete an effective workout in as little as 30 minutes! With
8. Find a Tempo Keep a steady pace and avoid moving with any momentum. Much of your strength is build in the negative portion of the movement where your muscle resists lowering the weight. Try lifting for a count of two and lowering for a count of four.
7. Maintain Good Posture Proper alignment is a foundational component of any program. Always keep a soft bend in the knees and shoulders rolled gently back. Maintain a natural curve through the lower back to avoid excess compression in the lower spine.
6. Warm Up First Begin your routine with a brisk walk or 5-7 minutes on a cardio machine to get your blood flowing and warm up the muscles. Save your stretching until after your workout.
5. Stop if it Hurts Remember your S’s - Sharp, Shooting, or Stabbing pains mean Stop! Learn the difference between pain and sensation, it is natural to feel the burn of a working muscle but a sudden, intense pain is a sure sign to stop and evaluate.
4. Quality over Quantity Never sacrifice your form for one more rep. If you have worked to the point of exhaustion, that is a good time to stop, rest, and repeat if needed. There is no magic number so pushing through bad form for the sake of finishing your 15th rep is not worth a potential injury!
3. Enjoy Variety Mix it up, if you find that you have been dong the same routine three times a week for the last eight months, it is time to mix it up. This goes for those in group classes as well, don’t be afraid to try something new! Making a change in your routine is also an excellent way to get past a plateau.
2. Ask for Help If you are uncertain about what to do, you haven’t been able to be consistent or stay committed, or you are just plain lost don’t be afraid to ask for help. Speak to a gym attendant or a class instructor about your concerns or set up a consultation with a personal trainer. The initial session is generally free and you can get some great direction even from just a few quick sessions.
1. Have Fun! If you don’t look forward to your routine then you need to make a change. There are so many options available when it comes to working out sometimes you have to be adventurous to find what you truly enjoy.
Be creative, beginning an exercise routine takes commitment and determination, but it is never too late to start. The benefits you will find are well worth the efforts, not to mention the camaraderie that you can find and the knowledge that you can gain about yourself and the beautiful machine that is your body.
No comments:
Post a Comment