Strength training can not only make you a buff-up man like Arnold Schwarzenegger it has other benefits too. Aside from becoming an Adonis or a pro wrestler proper weight lifting routine could also do the following.
- Lower cholesterol, blood pressure, and stabilize the blood sugar.
- Increases flexibility, bone density, speed, strength and endurance.
- Creates amore youthful experience, induce weight loss and tone the muscles.
- Reduces the chance of developing certain types of cancers and prevents heart diseases.
There are many benefits for you to discover when start weightlifting. However it has to be done in a proper way. Here are the 5 golden rules of Strength Training.
Rule 1: Apply the Perfect form
Any strength or weight lifting program should follow the proper form. You may get the instruction of how these proper forms is done through instructional books or videos or through a trainer. Be sure to follow them right. Move slowly when doing this exercise and don’t let the speed or momentum help you complete the lift. Use proper breathing techniques and make your movements smoothly.
Rule 2: Proper Intensity
To speed progress such as muscle development and fat loss, learning how to apply the right amount of intensity will help. No matter how much sets or repetitions, or resistance you work against, always remember to make the muscle achieve fatigue. Muscle fatigue is the times when you’re muscles in that area slightly feel discomfort. It is the proper form that also gives a person that muscle fatigue.
Rule 3: Sets, Reps, Control Weight
Learn to know what amount your muscles can take that will achieve muscle fatigue. What you decide here will be the overall effect of each workout. Fewer sets are required when you train more intensely.
Rule 4: Have recovery and adequate rest
If you have inadequate rest after an intense workout the program will just fail. Here are some ways to recover properly after sets or workouts. Before staring any set or workout you should remember to have a 5 minute warm-ups. You could jog, walk, and step in place or any activity like that before working out extremely. You should immediately move in your first set after the warm-up to fatigue in the correct rep range. A three minute rest is enough before you move on to your next set. The Shorter the rest the better it can help lead to more endurance, tone, or fat-burning effect.
Rule 5: Use Multi-Muscle Movements
Forget isolating work outs on small muscles. Instead do extra sets of exercises like squats for the lower body and bench pressing for the upper body. To know what exercises work more muscles, observe the joints that come into play when it goes for a full range of motion.