Many think that building muscle is only for those that want to look like Arnold Schwarzenegger. They have the impression that the average person need only do aerobic-type exercises to be healthy. Professionals agree that building muscle in combination with cardiovascular exercise is the ideal fitness combination.
The benefits of strength training are impressive. Muscle loss is common as we get older. Strength training will help to reverse that loss. Increased muscle mass will increase the rate at which your body will burn fat. Fat burning even increases while you are resting.
Make sure you follow some guidelines while working out, so you can avoid unnecessary pain and injury. Start exercising the major muscles such as those in the back, before moving on to the smaller muscles. Keep your movements at a steady pace without any jerkiness. Try to avoid breaking proper form and swinging your body to perform an exercise.
Don’t be so enthusiastic about getting started that you burn out. Every move you make needs to be performed with control. Your muscles need to be working against the resistance, with as little help as possible from gravity or inertia. Count to two as you contract your muscles, tighten at the top, and count to four as you release. Breathe deeply and consistently.
Generally, for building bulk, you will do fewer reps with more weight. For building strength and stamina, you will do more reps with less weight. You can exercise to reach failure by working with resistance that enables you to perform one set of eight reps. Once you have become completely fatigued, you are finished with that set. Or you can choose to do a higher number of reps with less weight and complete each set with strength to spare. Do two or three reps, resting between each, with the lighter weight. When you can comfortably perform 12 reps with either method, increase the resistance by 5%. Write down the resistance, reps, and sets or point of failure every day so you know where to being next time.
Work all the major muscle groups to achieve proper body form. All the muscle groups can be worked at home, but a trainer at a gym can show you how to target each muscle group using gym equipment.
Abs are the one area that can be worked daily, although that region still needs a day of rest once a week. Perform abdominal curls on the floor by contracting your abs to raise your shoulders off the floor. Rotate from side to side to hit your love handles, and raise your legs instead of your upper body to target the lower abs.
While exercising your lower body you will target the gluteals, quadriceps, hamstrings, hip abductors, abductors, and calves. There is nothing like a lunge or squat to tone the butt and legs at home. Use the leg press, leg curl, leg extension, and similar machines to work the lower body on gym equipment.
Let’s not forget about the abs either. There are many ab exercises, but it’s best to start with those that are most comfortable at first, such as basic sit-ups. If you hit the gym, a trainer can show you which machines target which muscles.
Don’t become discouraged by slow results. Recording your increase in reps and weight will be written proof of the strides you have made. Avoid the temptation to rush into heavier weights and too many reps, or you may incur an injury that halts your progress entirely. Enjoy the results and the process.
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