Weight training is really simple.
If you’ve never tried it but seen other people doing it when you’ve walked past the weights area at your local gym, if may seem quite scary. Everyone seems to be an expert in what they are doing.
Trying to understand advanced concepts and training patterns can be pretty daunting. However, it really doesn’t need to be all that complex. Simply hold some weights (not too heavy) and lift!
Weight training has many benefits for the body and mind. It can be a great way to build up a sweat, great for burning calories, helps strengthen and tone your entire body and can be great for mental health too, helping you to clear your thoughts and focus on the task at hand.
Still not sure?
Studies have shown that lifting weights can result in a longer life. Strength training reduces bone degradation and can be as good for your heart as cardio such as running or swimming.
The great thing about weights training is that you can do it anywhere. It’s raining outside and you don’t like the rain. No worries, lift some weights indoors.
Start slowly and build from there
As with anything new, you should start slowly. Not only will this reduce the chances of you injuring yourself but it also means you can learn at your own pace.
Begin with a warm up. Circling your arms. Burpees. Star jumps. Jogging on the spot. These are all great ways to warm up. You should warm up for at least 5 minutes. Once you feel warm and looser, you are ready to start weight training.
The first thing you need when you weight train is a set of weights. The adjustable dumbbells on DN Fitness Supplies are perfect for any part of your body. With a light weight set on the dumbbells (by light, I mean whatever weight you feel is light enough to easily hold), hold a set of dumbbells in each hand. Hold these at your side and stand with feet shoulder width apart. Squat down until your bum is parallel with the floor (90 degree angle in your legs) and then come back up. You should do this relatively slowly. Count 2 seconds when you go down and 2 seconds when you come back up. That’s it, you are weight training. You can repeat that exercise between 5 and 10 times then take a rest for about a minute. You can do the whole thing around 3 to 5 times depending on how you feel. Remember, don’t overdo it. This exercise is known as a squat. It’s great for working your legs, core, back and bum.
What else do you need to know?
There are similar exercises that you can perform for each of your muscle groups. A simple search online will provide you with extensive information on this.
Just remember, don’t overdo it and don’t do that same exercises everyday. One day you might work your legs and lower body then the next day you could work your arms, shoulders, back and chest. Then the next day back to your lower body. This gives your muscles a chance to repair and recover.
The more you do this the easier it will get. You can then think about increasing the weight on the dumbbells slightly and working with this weight for a while. This is how you get stronger and more toned, by incrementally increasing the weight when you feel you are able to.
Finally, remember to have fun. Put on your favourite tunes and lift some weights.