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If you are going to lift weights or do similar intense activities, you need to prepare your muscles for the heavy physical exertions. Warming up means doing light workouts to stretch and flex your muscles in preparation for a more intense physical activity. It will minimize any risk of bodily injury during a rigorous exercise.
Some warm-ups include exercise bike riding, walking, jogging, or even basic calisthenics. The point to remember is that you start light and slow and gradually increasing the tempo and the activity level. Your warm up exercise should be limited to a given time before your regular workout.
When you begin lifting weights, start with lower poundage to warm up those muscles. Then you can add more weight and start lifting. You need to prepare your muscles and increase your heart rate before a heavy workout so that you will not cause strain or damage and injure yourself.
Proper breathing technique is part and parcel of all exercise routines including weightlifting. Strange as it may seem, the tendency of most individuals is to hold their breaths when doing heavy exercises or experiencing discomfort or pain. Holding your breath in the midst of a rigorous or heavy physical exertion will force the heart to work harder in an effort to pump more blood into your body and put tremendous pressure in your blood vessels.
While breathing is instinctive and a natural process, you need to purposely breathe long and deep during workouts and do it through the nose. Then you breathe out through your mouth. Don't reverse it-you'll end up hyperventilating if you do it wrong or too quickly. If you are lifting weights, inhale when doing the lift and exhale when on the 'release' phase.
Some gyms will have step exercises or jogging boards in between the weight machines to help you keep your heart rate up during your workout. This lets you rest your muscles a little between each machine, as well as keeping your heart rate at an optimum level. You thus avoid an abrupt change in pace and keeps yourself properly tuned up as you change stations.
As soon as you have finished your routine for the day, you need to reduce your activity level by doing some light exercises for about five minutes or until your breathing is back to normal. Just walk around at a normal pace, then stretch lightly. You'll be amazed at your flexibility and the ability you have to extend arms and legs further than before! Do not do any rigorous exercises such as lifting weight for seven days a week. When you do weight training to bulk up, your muscles get strained. In order for them to become stronger and larger, they need some time to repair themselves. Make a schedule of daily workouts and rest days and stick with it. You will have very good results if you occupy your rest days with slow jogging or walking or some calisthenics.
Some warm-ups include exercise bike riding, walking, jogging, or even basic calisthenics. The point to remember is that you start light and slow and gradually increasing the tempo and the activity level. Your warm up exercise should be limited to a given time before your regular workout.
When you begin lifting weights, start with lower poundage to warm up those muscles. Then you can add more weight and start lifting. You need to prepare your muscles and increase your heart rate before a heavy workout so that you will not cause strain or damage and injure yourself.
Proper breathing technique is part and parcel of all exercise routines including weightlifting. Strange as it may seem, the tendency of most individuals is to hold their breaths when doing heavy exercises or experiencing discomfort or pain. Holding your breath in the midst of a rigorous or heavy physical exertion will force the heart to work harder in an effort to pump more blood into your body and put tremendous pressure in your blood vessels.
While breathing is instinctive and a natural process, you need to purposely breathe long and deep during workouts and do it through the nose. Then you breathe out through your mouth. Don't reverse it-you'll end up hyperventilating if you do it wrong or too quickly. If you are lifting weights, inhale when doing the lift and exhale when on the 'release' phase.
Some gyms will have step exercises or jogging boards in between the weight machines to help you keep your heart rate up during your workout. This lets you rest your muscles a little between each machine, as well as keeping your heart rate at an optimum level. You thus avoid an abrupt change in pace and keeps yourself properly tuned up as you change stations.
As soon as you have finished your routine for the day, you need to reduce your activity level by doing some light exercises for about five minutes or until your breathing is back to normal. Just walk around at a normal pace, then stretch lightly. You'll be amazed at your flexibility and the ability you have to extend arms and legs further than before! Do not do any rigorous exercises such as lifting weight for seven days a week. When you do weight training to bulk up, your muscles get strained. In order for them to become stronger and larger, they need some time to repair themselves. Make a schedule of daily workouts and rest days and stick with it. You will have very good results if you occupy your rest days with slow jogging or walking or some calisthenics.
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