Stepping into a gym for the first time is almost like the first day at your office. You have many apprehensions and feel that you are the odd one out, especially when everyone else is familiar with weight training, just like a fish to water. You dread spending time out there, but want to stick around too. The first few days in the gym can be off-putting. You don’t know where to start and feel awkward when you see people around you working out like crazy. However, there is no need to fret, as we are here to help you out. Read on to know all about weight training for beginners.
Beginners' Weight Training Tips
Instead of joining a rigorous program, which proclaims to provide you eight-packs in five weeks, join a regular gym. Take time to familiarize yourself with the environment and learn the exercise techniques. Talk to your trainer and make sure that you know how everything is done, before you actually jump on to weight training.
Go Lightweight & Repeat
If you have never been to a gym before, you need to keep the weight light, initially. With time, keeping the weight light; increase the repetitions. It will help build the spring connectivity tissues, which take more time in maturing than the muscles, and need to be taken care of, in order to avoid injury. Start with incline dumbbell press and flys and include push-ups, up to maximum ten reps, for the first day. Work out as per your trainers instructions.
Choose Basic Movements
Choose exercises that use as many body parts as possible and pick basic, but good, movements like pull and presses (leg pull down, kickbacks, push-ups, dumbbell press, etc). The main aim of a beginner's workout should comprise of function and integration.
Quality Over Quantity
Spending your whole evening doing nothing, but a bunch of useless weight exercise (which may give you muscle cramps), is not advisable. Instead of going for a long time span, combine various well-chosen exercises, probably recommended by your trainer, for whole body and work out for 30-45 minutes every day.
Your trainer will tell you how important it is to do warm up, before indulging in weight training. Spend five to ten minutes warming yourself up, to increase your heart rate and prepare your body for the workout. Warm up also reduces the chances of muscle cramps during exercise and helps prevent injuries. You can dance or run for a few minutes.
Breathing properly, while doing an exercise, is very important to get the maximum benefit out of it. It ensures proper quality and quantity of oxygen in the blood, which in turn prevents the blood vessels from breaking. Exhale on the concentric contraction of the body and inhale during muscle expansion.
Don’t Overdo It
The keyword for beginners training is never to overdo. Do not get carried away in the frenzy of all the weights trainers around you and include over-repetition with heavy weights, in your training. You may end up hurting yourself or might even be put off from the training itself.