Kettlebell Fitness

Archive for the ‘Weight Training’ Category

postheadericon Weight Training Workout For Beginners

Weight Training Workout For Beginners

A beginners weight training workout isn’t out of reach of people who want to work out at home or at the gym. Strength training has multiple benefits, which include weight loss, strong body, improved immune system, reduces your risk of injury, supports your joints, decreases joint pain from arthritis, and lowers your blood pressure.

Before starting any exercise program you should check with your doctor. Some previous surgery or illness may prevent you from lifting even light weights for a period of time. Your doctor will also help you to determine what programs may work best for your current physical abilities.

A beginners weight training workout should include training in weight lifting techniques and tips to increase the chances of your success and decrease the potential for injury. During your beginners weight training workout you should use a program that works most muscle groups in a single day. Also, you should never do weight training more than 3 days per week and always use non-consecutive days. In other words, don’t do workouts 2 days in a row but always have at least one day between workouts. The muscles need time to repair themselves after even a beginner’s weight training workout. If you workout each day you’ll increase your risk of injury and you won’t see results from the exercise because the muscle hasn’t had a chance to rebuild.

Always warm-up with 5-10 minutes of a light cardiovascular workout. This can be walking on a treadmill or walking outside, light jump roping or 10 minutes on an indoor bicycle. Just as world class athletes must warm up to get the best from their performance so must you warm up to prevent injury and to help get the best performance possible.

A good beginners weight training workout will also include 1-2 exercises for each muscle group. You should do 1-2 sets of 8-16 repetitions of each exercise. Repetitions are the number of times an exercise is done at one time. This means if you are doing abdominal crunches on the exercise ball you are doing 15 crunches in a row and then resting for at least 2 minutes and doing another 15 repetitions. This is two sets.

Doing sets this way can be time consuming so most beginner weight training workout programs advise the participant to do 1 set of three different exercises and then go back and repeat another set of those same three exercises. In this way you are resting between sets without standing around wasting time.

If you are exercising in a gym you will want to use the machines for more stability. If you are doing weight training at home start with really light weights and work on perfecting your form. This will increase your muscular development as you are working the correct muscles.

A beginners weight training workout should start slow and build to increase strength and stability. Each week you can add 1 repetition to each of your exercises. Or you can add a pound of weight – but don’t add both at the same time. Be sure to keep the repetitions at 16 or below. Once you get to 16 drop the repetitions to 10 or 12 and add a pound of weight.

A beginners weight training workout should challenge you but not kill you. In the first weeks, work on developing the routine of doing the exercises and learning each exercise. After doing your exercises for 6 weeks you may want to change the routine to make it more difficult or to challenge yourself.

As a beginner you may be tempted to stick with just a couple of exercises but it is important to exercise all muscle groups so you don’t become unbalanced which leads to injury both during weight training and also during sporting activities.

A beginners weight training workout has several components that must be met to be successful. Accurate weight lifting techniques, slow progress and appropriate training will start you along a successful path to a lifetime of health and fitness.

 

postheadericon Muscle Building- Good Abdominal Exercises

Muscle Building- Abdominal exercises and good abdominal exercises are 2 common questions from anyone wanting to achieve six pack abs.

Good abdominal exercises are important to maintain core strength and stability. Most physical therapists and chiropractors will advise patients with back problems to start improving their core stability and strength. This improvement will decrease pain and improve the ability to move around.

Men and women also desire a slender waist and six pack abs. But beyond the aesthetics of strong abdominal muscles are the health and fitness benefits to stable, strong core muscles. People who exercise their abdominal muscles reap the benefits of slender waist, strong back, protected internal organs, and clothes that fit.

Getting those six-pack abs is really not as difficult as you might have thought. The real trick is not the difficulty of the exercise but how long the exercises must be done before real visible results are achieved. Included in this equation is the layer of fat over the muscles. Muscles may be built in the gym but they will be defined in the kitchen. Muscles didn’t get flabby over night, nor will they strengthen and be visible overnight. Most people will have to do exercises consistently for several months before being able to see visible results.

Good abdominal exercises will achieve those visible results from the large muscle groups but will also exercise the small muscle groups in the abdominal muscles to give an overall balanced appearance. A study from San Diego State University looked at a variety of exercises to figure out which ones really work. If you are making a commitment to exercise consistently for months you want to be using exercises that really will do the trick.

The study compared 13 different exercises from a traditional crunch to more complicated exercises that require home gym equipment. The abdominal muscles were measured using an EMG machine. This machine will measure the electrical stimulation that each muscle receives as it moves. The muscles that were measured were the rectus abdominus, long flat muscle that extends the length of the stomach and the internal and external obliques, those muscles that are long and flat and extend along the sides of the abdomen.

This study found that the best good abdominal exercises, that stimulated the rectus and internal and external oblique muscles, were the bicycle maneuver, captain’s chair and a crunch on an exercise ball.

Interestingly the study also showed that the best piece of exercise equipment that someone can own at home was the exercise ball. These balls, also called Swiss balls, are an inexpensive addition that can be purchased at most department stores.

The bicycle maneuver, the first good abdominal exercise, is done lying flat on the floor with your lower back pressed to the floor. You can place your hands beside your head or under your buttocks to support your lower back. Bring your knees to about a 45 degree angle and slowly go through a bicycle pedal motion. You can make this exercise even more difficult by using your arms and lifting your upper body so you touch your left knee with your right elbow and then right knee to left elbow.

Another good abdominal exercise called the Captain’s chair. In this exercise the participant uses a piece of gym equipment that supports the forearms while the legs dangle. Slowly lift your knees to your chest. Make the motion slow, deliberate and controlled. Bring your knees to your chest and then return them to the starting position.

The last good abdominal exercise was the abdominal crunch on an exercise ball. The participant sits on a ball with your feet flat on the floor. Let the ball roll back slowly and lie back until your torso and thighs are parallel to the floor. Now raise your body no more than 45 degrees. To work the oblique muscles you can make the ball less stable by moving your legs closer together.

Good abdominal exercises will give your sports performance a boost, improve your strength and posture, decrease back pain, and better protected internal organs. Choose the exercises that work well so that the time you spend you spend wisely.