Weight training injuries has increased in recent years, but with these fitness tips, you can avoid hurting yourself. It’s not surprising that many people who want to trim down choose to focus on weight training over cardio.
When trying to lose your excess fat, weight training is often the best way to go. Here’s why:
- Combining weight lifting with a low-calorie diet, according to researchers from the Wake Forest University, preserves your lean muscle while you lose the fat.
- It strengthens your heart. It reduces your risk of developing cardiovascular disease.
- Lifting weights can help improve sleep. Studies show those who lift tend to fall asleep faster.
- Weight training can help you live longer by preventing muscle loss. Lean muscle can decrease fast once you hit the 30-year mark, but lifting weight can help slow this down.
- It can boost bone density. When you’re old, your bone structure becomes weak, especially if you’re a woman in menopausal age. You can strengthen your bones and prevent osteoporosis if you start weight training today.
So, here are some tips to get you started.
1. Always Remember: Safety is Priority
Don’t lift without doing your warm-up exercise. You need to kick-start your brain and boost blood flow to your muscles first, which is the purpose of warming up.
Begin by doing light cardio, such as five minutes on a stationary bike followed by squats. Be careful not to overdo it. About 10 minutes of warm-up is enough.
2. Start Small
Yes, you’ll want to be able to lift heavy weights, but it’s better to discover a proper lifting technique first. Trying to lift a heavier weight than you can handle can lead to injury.
Don’t be ashamed if you’re lifting the lightest weights. Doing so will gradually strengthen your muscles, ligaments, and tendons. It will also help improve your balance, which is necessary when lifting weights.
So, start small. Once you’re able to perform all repetitions comfortably, that’s when you can up the weight.
3. Take Some Rest
It’s great if you’re feeling motivated when you’re just starting on a new workout routine. You might feel like you want to do it every day, but recovery days are necessary. Rest is even more critical if you’re lifting a heavy weight.
Taking a one- or two-minute break in between sets is essential. It gives you time to catch your breath and focus on technique.
4. Add Variety
Make sure to work all of the muscle groups, but not all at once. Target different groups on different days.
For example, if you go to the gym four times a week, you can do upper-body workouts two days a week and target the lower body during the other two days.
It’s also best to perform the most demanding exercise at the start of your workout when you still have enough energy.
5. Watch Your Tempo
As mentioned earlier, you need to develop a lifting technique to avoid injury. So, start slowly and speed up only when you’ve already mastered the technique.
Better yet, work with a personal trainer. Once you find a suitable technique, you can keep doing your routine on your own without the fear of injury.
Weight training is an excellent way to lose body fat fast without losing your healthy muscles. Follow the above fitness tips to prevent injury, pair your lifting routine with a simple meal plan, and you’ll find yourself hitting your target body weight.