The Ultimate Weightlifting Warm Up
If you are interested in weight training, then you must have heard about Olympic weightlifting. It is one of the most popular sports in the world.
You may wonder why do I mention it?
Well, because it’s a sport where athletes compete with different types of equipment: barbells, dumbbells and plates. These weights are used for various purposes like power, speed or strength. It’s not only a sport but also a workout routine. If you want to get fit and lose fat, then weight training is your best choice.
Weight training helps you build muscle mass and burn calories. It also improves your cardiovascular system, which makes you feel better after exercise. However, if you don’t have time to work out regularly, then weight training is not the right choice for you.
You might think that weight training is boring and tedious activity. But there are some benefits of doing it too. First of all, weight training will make you stronger and improve your body composition (muscle mass).
Second thing is that it will increase your flexibility and endurance level. Last but not least, it will keep you mentally focused and occupied.
So don’t worry if you can’t afford a personal trainer or a gym membership. All you need is cheap equipment, such as barbells and dumbbells. Let’s scroll down and learn more about weight training.
What Is Weight Training?
Weight training is a type of strength training program that uses weights to improve your strength, power, speed, and overall athletic performance. It’s a type of sport in which an athlete uses a variety of exercises to strengthen his or her muscles. If you want to increase your strength, speed, and power, then weight training is the right choice for you. It requires special equipment such as barbells, dumbbells, weight machines, weight plates, and bench presses.
What Are Barbells And Dumbbells?
Barbells are long metal bars with flat edges. People often use barbells for weight training. An old-fashioned barbell is too long to touch the ground when you put it down with weights attached to both ends. There are several types of barbells for sale available nowadays.
Dumbbells are another type of weight that you can use for weight training. Unlike barbells, dumbbells have circular weights at both ends. They are easier to hold and store after your exercise session.
There are many types of dumbbells for sale available nowadays.
What Are Plates?
Weight plates are round metal discs that have a hole in the middle. You can use them with barbells and dumbbells for strength training. There are several types of weight plates available nowadays. Some are made up of cast iron while others are made up of solid steel or solid metal alloy. Some weight plates are designed with rubber edges to prevent them from sliding on the floor.
How To Get Started?
If you want to get started with weight training, then here are few tips for you. First of all, you need to learn proper exercise techniques and safety guidelines. You can join a gym or hire a personal trainer. Second, you should buy the right equipment for your home weight room. There are many online stores that sell weightlifting equipment at affordable prices. Last but not least, create a dedicated time slot for your weight training.
Why Weight Training Is Important?
Most people think that cardio training is more important than weight training. But according to medical experts, weight training is equally important for both men and women of all ages. In fact, many studies have shown that weight training is as effective as cardio training for burning fat and calories. It also helps reduce the risk of many diseases such as type 2 diabetes, heart disease, high blood pressure, arthritis, and osteoporosis.
You can lose fat by cutting down your total calorie intake and increasing your physical activity. But weight training is the most effective way to build and preserve your muscle mass. Muscle tissue requires more calories to sustain itself, so your body will burn more fat in the absence of muscle.
It’s also important to maintain your muscle mass as you age.
Tips For Weight Training At Home
If you want to get started with weight training at home, then here are a few tips for you. First of all, you need to buy high-quality exercise equipment that is safe to use and durable too. You can search the Internet to find the best retail stores that offer these products at affordable prices.
Buy good quality dumbbells, barbells, weight plates, bench presses, squat racks, and other accessories.
It’s important that you find a room in your house or apartment where you can set up a dedicated space for weight training. You need to adjust the amount of weight that you are lifting based on your fitness and strength levels. It’s not safe to lift heavy weights without a spotter.
So, it’s best to train alone until you gain more experience.
Make sure to read weight training guides like this one first to learn proper form and techniques before you start your strength training sessions. Last but not least, always listen to your body. If something hurts or you feel some pain or fatigue, then stop the respective exercise immediately.
Use good quality sports supplements to enhance your exercise program.
Weight training is not just for bodybuilders. Many people from all walks of life practice strength training on a regular basis. It’s an excellent way to improve your general health and well-being.
Weight Training For Women
The biggest mistakes made by women who want to start weight training is that they start off with the wrong type of exercises and use excessive weights. If you are a woman just starting out then it is best to start with light weights and high repetitions. There is no need to be lifting heavy weights when you are just beginning.
You want to avoid muscle strain or injury.
For the ladies just starting out, I would suggest sticking with the basics. Exercises like the bench press, leg press, seated row, etc. are all good for starters.
There is no need to complicate things. Keep your workouts short and sweet. Thirty minutes three times a week is all you really need to see results, provided that you eat right of course.
A common mistake that women make is not eating after they work out. Food is just as important as exercise. After working out you need to eat within the next hour to start the process of muscle building.
Not to mention you will feel so much better if you do eat after a workout.
Some people like to drink protein shakes after a workout. It is always best to get your protein from real food though. Some good foods that contain protein are: eggs, milk, steak, tuna, chicken and beans.
Protein supplements can be convenient at times, but you do not want to rely on them.
Another common mistake is overworking a muscle group. You should never work the same muscle group two days in a row. For example, you should not work your biceps and then work them again two days later.
Your muscles need time to recover so be sure to give them at least 48 hours before working that same muscle group again.
Lifting weights can be dangerous for women if certain precautions are not taken. It is especially important for women to maintain proper form when lifting. It is better to use lighter weight and maintain good form than to use heavier weights and lose form.
Also always remember to wear supportive shoes when weight training. Running shoes are not always the best option.
Best types of cardio for women:
The best times to do cardio are in the morning before breakfast or in the evening right before dinner. Sometimes its hard to find the time in the morning, but it is the best way to lose weight. People who do cardio right before dinner tend to feel very hungry and end up overeating.
Weight loss does not happen over night. It takes time and effort. You are not going to lose a pound every time you work out.
Set small goals for yourself. Losing 1-2 pounds a week is a good average.
Weight training burns more calories than cardio, but cardio is still important to do as well. The best way to lose weight is to do a combination of both. Start by doing 30 minutes of cardio at least 5 days a week.
After a month or two, increase the time to 40 minutes and add weight training.
Do not overdo it though. If you are just starting out then you should only be working out 3 days a week maximum. Give your body at least one day off in between workout days.
Always remember to listen to your body. If something hurts, then do not do it anymore. Your body is telling you that you are doing something wrong.
Also remember, weight loss and physical fitness are very mental challenges. Some days you are going to want to do it and some days you just won’t. That’s okay.
Just get back on the horse the next day. It is a long process, but if you stick with it then you will be successful.
There are so many fun ways to get in shape now without ever getting bored. Using videos and online programs are fun and exciting. You can learn a lot from them too.
If you are looking for something a little more social then check out some of the fitness centers in your area. They offer a wide variety of equipment to use and classes to take. Many even have childcare so you can workout while your children are occupied as well.
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Sources & references used in this article:
Warmup aid ball by WA Brant – US Patent 5,058,885, 1991 – Google Patents
Dynamic stretching: The revolutionary new warm-up method to improve power, performance and range of motion by M Kovacs – 2009 – books.google.com
Effect of a gluteal activation warm-up on explosive exercise performance by M Parr, PDB Price, DJ Cleather – BMJ open sport & exercise …, 2017 – bmjopensem.bmj.com
Static stretching versus dynamic warm up: the effect on choice reaction time as measured by the Makoto Arena II by A Magner, K Chatham, B Spradley… – The Sport …, 2012 – thesportjournal.org