April 4, 2013 at 11:39 am , by Amelia Harnish
Why do you need to think about your muscles? Well, aside from making you look toned and fabulous, weight training also protects your joints, strengthens your bones and even revs your metabolism. As important as it is to get your heart rate up with walking, jogging or other aerobic activities, strength training is worth its weight in added health benefits. And with swimsuit season rapidly approaching, now is the perfect time to get started. Here are a few beginners’ tips from Deborah McConnell, a global master fitness trainer from the Life Fitness Academy.
Warm up first: “You want to wake up your joints and loosen up a bit beforehand to prevent injuries,” says McConnell. Power walking, jogging or a little time on a treadmill or elliptical are all good options. Do it for at least five to 10 minutes.
Find the right routine: You’ll need to do a bit of homework to find a training program that’s right for you. “In general, I recommend beginners start with a full body routine. Do eight to 10 exercises that hit all the major muscle groups, and start with eight to 12 reps each,” says McConnell. Try this basic routine from Jillian Michaels or check out the American Council on Exercise’s Kick-Start Challenge.
Practice good form: A strong core is essential for weight lifting, whether you’re using dumbbells, cable machines or your own body weight. Be sure to engage your core for every repetition, and don’t forget to breathe. “Every movement should be slow and controlled. You can get hurt rushing through it,” says McConnell. If you’re using weights, make sure it’s challenging, but light enough for you to get through each set with proper form.
Space out your sessions: Your muscles need time to rest and recover to get stronger. Shoot for two to three strength training workouts a week, with at least 24 hours between each one, says McConnell.
Don’t forget to stretch: Evidence is mounting that you shouldn’t stretch before exercise, but there is still good reason to stretch afterward. In fact, it’s a good idea to break between sets to stretch and relax the muscles you just worked on, says McConnell. When stretching, gently hold until the muscle relaxes. Sudden movements or bouncing can lead to injury.
Photo copyright Artem Furman, shutterstock.com