Tag: Muscles

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Weight Loss Exercise

How to Lift Weights Properly for Strength Training



Ever wonder how to lift weights properly? Lifting weights is the best way to build muscle mass, gain strength, and improve your physique. However, strength training puts a lot of stress and pressure on your body especially when you begin working with heavy weights. Regardless of whether you are lifting heavy or lighter weights, it is vital to do so correctly. Before doing any strength training exercise, it is important to learn how to lift weights properly.

Always warm up before you begin your strength training exercises. Walking or jogging on a treadmill is a good way to limber up your muscles to avoid injury. There should always be a gym instructor or fitness professional present when you exercise. A gym instructor can show you how to do each exercise properly, what equipment to use, and how to use it.

How to Lift Weights Properly

How to Lift Weights Properly for Strength Training

How to Lift Weights Properly

Knowing how to lift weights properly will reduce the risk of injury and provide a more effective workout. The following tips are applicable when doing strength training exercises:

  • Choose a weight that allows you to perform 12 to 15 repetitions when you start out. Add more weights as you gain strength.
  • Control the weight and lift slowly from the original position. Return to the starting position slowly. Although you may be tempted to do so, do not allow the weight to drop quickly to the starting position. The downward motion is just as important as the upward motion. Both are necessary parts of lifting and will work your muscles in both directions.
  • When lifting, use your muscles to complete the motion and not momentum. Do not arch your back or rock your body to get the weights up. If you have to swing your body to lift weights, you may be trying to lift too much weight. Reduce the load and learn how to lift weights properly.
  • Move the weights through the full range of motion for the exercise. You should feel your muscles stretching and contracting fully with each repetition.
  • Don’t forget to breathe continuously while lifting. As you lift the weight, exhale through your mouth. Inhale through your nose as you lower the weight. A lot of people hold their breath when lifting weights. This is a dangerous practice as it can cause your blood pressure to spike.
  • Use a spotter when doing exercises where you may accidentally drop a barbell or dumbbell on yourself. Part of knowing how to lift weights properly includes making sure there’s another person close by to monitor you when you are working with free weights. You’ll be able to push yourself harder if you have a spotter who can help make sure you do not injure yourself as you make that final rep.

You always have to remember to be careful, mindful and focussed when lifting weights properly. Strength training can transform your body when done right.


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Weight Loss Exercise

Exercising and Anti Aging




Exercising and Anti Aging are totally related. One thing everyone has in common is that everyone grows older. There is no way around it, given current technology; the body will age. Naturally, the majority of people would prefer to slow down the process. Who wouldn’t want to look younger than their age? So let’s look to lifestyle choices, specifically exercise and anti-aging.

Exercising and Anti Aging

Exercising and Anti Aging

Exercising and Anti Aging

Some form of exercise can be done by just about everyone and it has huge potential to help with anti-aging. Exercise may help by strengthening your muscles and allowing you more flexibility, which can mean a better quality of life. Exercise can also help keep additional weight off that would otherwise put a lot of stress on joints and organs. Additionally, exercise might have another benefit by giving you a healthy outlet from stress in your life.

It is important to consult your physician first before starting an exercise program. Ask the doctor all the questions you may have regarding what kind of exercise you can safely do and what is recommended. Also have your doctor’s office perform any tests first, depending on your age, which might include a stress EKG.

As you start an exercise program, there are a few things to keep in mind.



1. Start slowly. Nothing kills your desire to exercise like going full-out on the first day and winding up so sore you can hardly get out of bed the next. Moderation is key.

2. Keep it regular. To have lasting benefits, you should ideally do some form of exercise every week for… ever. If that sounds intimidating, just take it week by week until it’s a regular part of your life. Sometimes you need to remind yourself why you’re doing it and other times you’ll want to do it because it feels so good.

3. Make it interesting. There is no “should” do this or that. If you are getting some cardiovascular or muscle strengthening benefit from your workout, then do it. If you find doing the same thing day in and day out is boring, then change it up. Walk, ride a bike, lift some weights, use a rowing machine, try hot yoga, do kick-boxing, or whatever sounds interesting to you.

Exercise can be a huge anti-aging weapon as your workouts can help with your weight, your feeling of well-being, your muscle tone and your flexibility. The good news is you can tailor your routine to fit you and your particular lifestyle. So consult your physician, put aside excuses, and get moving.

There are real direct links between exercising and anti aging so try and get more exercise starting today.



Categories
Weight Loss Exercise

Exercise to Help Tone Your Arms



Do you avoid wearing sexy, sleeveless tops or dresses ? or refuse to take off your jacket to reveal a sleeveless shell — because of flabby and unsightly arms? Your arms may sag because you’ve recently lost weight. The fat cells may be gone, but the skin doesn’t know what to do with itself.

The arms are complicated areas to firm and tone, and it’s better to exercise them rather than attempt to target your arms for weight loss. The arm area tends to store fat cells than other parts of your body, so try aerobic exercises for overall fat loss and for toning your arms at the same time.

To achieve sexy, firm arms you’ll need to build up your biceps and triceps. Biceps are the muscles along the front of your arm, while triceps are muscles found in the back of your arms. When you tone and firm these muscles, you’ll be creating muscle where the sagging skin used to be.

All you’ll need to begin the quest for sleek and sexy arms are an exercise band and weights. Include the following exercises in your daily or weekly routine:

Exercise 1: Hold the middle of the exercise band with your feet. Holding one of the two ends of the band in each hand, bend the elbow on one arm from the waist, stretching the band forward and upward. You’ll feel your biceps muscles tensing as you raise the band. Be sure your elbow is always bent slightly. Take turns repeating this exercise on each arm for 8 to 10 times.

Exercise 2: Repeat the above exercise, except pull the band outward from the left and right sides of your body.

Exercise 3: Repeat the above exercise, except pull the band backward from the left and right sides of your body. This exercise will benefit the triceps of your arms.

Weights are also a great way to tone the arms. Lift the weights when sitting in a chair or lying on the floor. Be sure to begin with light weights and then graduate to heavier ones as you’re ready.

Basically, any exercise that causes resistance to your biceps and triceps can help tone your arms. Yoga and Pilates are also proven ways to firm up your arms. Online sites that tout yoga or Pilates will lead you to specific exercises for your arms.

Don’t pass up those sexy tank tops because of jiggly underarms. It won’t take long to see results ? and you won’t even have to adapt to a strenuous exercise routine.

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