Many of us urban people have gym membership or have found other ways to exercise, but that millions of people haven’t tried weightlifting and aren’t even the lightest dumbbells. You will be surprised to hear it.
Despite all the literature on the benefits of strength training to relieve muscle tone, increase bone density, and reduce the risk of osteoporosis, all you’re unaware of is that you don’t think it’s necessary.
Most people tend to associate exercise with cardiopulmonary training and can’t blame them.
Not surprisingly, the main reason fitness beginners embark on an exercise program is because they have a health fear that requires them to lose weight or change their lifestyle. In other words, you need to incorporate some physical activity.
And they think walking and jogging can easily get the kilos off.
Yes, yes, they may lose some weight, but aerobic exercise inhibits muscle gain and tension.
Shortly after, they reached a plateau and no change was seen as cardiovascular activity increased.
Performing the same repetitive workout without a challenge will help your body adjust and perform the workout more efficiently, thus burning less calories over time from the same exercise regime.
As a human being, it’s only natural to lose motivation and give up something when you don’t see results.
This is the main reason why exercisers drop out of the bandwagon. We are all conditioned to be result-oriented.
When strength training is recommended, this bunch is usually skeptical about it.
This is partly because it takes more effort.
The second is muscle soreness for up to 3 days (due to delayed onset muscle soreness).
And three (in the case of women), they think they are bulky and not feminine.
When a beginner tries to lift it, it is often difficult to maintain proper shape and alignment.
That’s because over the years, our bodies have adapted to the everyday habits and habits that we tend to sit on.
Therefore, trying to reverse posture or shape to deal with muscle imbalances can be time consuming.
What’s more, re-learning something in another way is always more difficult than learning something new.
However, in reality, beginners in weight training or strength training can see progress much faster than those who do regular strength training.
Yes, beginners are just starting strength training and need to work at low intensity to see the gain. That is, these muscles are ready and ready to adapt quickly to new stimuli.
Studies show that the average beginner who does weight training with weight training trains about 4-7 pounds (1.81-3.18 kilograms) of extra muscle in the first three months of lifting and in a year. Burns up to 12-24% of body fat. ..
If you’re a beginner, it’s always a good idea to start with a simple move called the Farmers Walk. This is a functional exercise similar to carrying a shopping bag.
Find the right pair of weights, hold firmly with both hands (weights must be equal), engage the abdominal muscles and start walking the specified distance or time.
The most important safety aspect of the Farmers Walk is to maintain a neutral or straight spine throughout the movement to prevent injury.
This whole-body exercise affects most major muscle groups while providing excellent cardiovascular stimulation. It may sound easy, but it’s not.
So continue to get some light stuff and try to be a farmer for a minute or two.
Strengthening the muscles throughout the body also improves balance, coordination, and positioning awareness.
Revathi Murugappan is a certified fitness trainer who fights gravity, expresses artistically and continues to dance to nourish the soul. For more information, please email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only.do not have Star In addition, the author makes no warranty as to the accuracy, completeness, functionality, usefulness, or other warranties of such information. Star In addition, the author is not responsible for any direct or indirect loss, property damage, or personal injury caused by reliance on such information.
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