|
"What do I do now to get started lifting weights"?
So you now know what strength training (weight lifting) is and you know how it will help you change your body.
"But how do I actually get started?" As I mentioned earlier, this is one of the main reasons that most people don't lift weights. But what if I told you that it isn't nearly as complicated as you probably think?
What we're going to talk about next is the "nuts and bolts" of designing a strength training program:
Allow me to begin by saying that if you're out of shape, haven't exercised in quite some time, have any kind of medical condition (high blood pressure, heart problems, etc.) or if you're over 40 years old, you must make an appointment with your doctor to get a complete physical to make sure you're physically able and ready to begin lifting weights.
With that said, let's get started!
One of the most often asked questions is what equipment do I need to strength train? Or better yet, what weight lifting equipment is the best?
Fortunately, there are lots of options: weight and fitness machines, free weights (barbells and dumbbells), elastic rubber bands, and using your own body weight (referred to as isometrics, including push-ups, sit-ups, lunges, etc.).
I guess the best way to determine what equipment you should use is to first decide exactly where you'll be doing your workouts. Will you work out at home, or will you join a gym or fitness center?
Let's discuss the many options you have at a gym or fitness center:
Depending on your particular gym, you'll likely have the choice of using free weights or weight machines.
If you're a beginner to lifting weights, I strongly recommend that you start out using the weight machines for several reasons:
- There is virtually no chance of injury
- It is much easier to use proper form
- You can easily change weights by moving a pin
- When using machines, there is usually a photo that demonstrates someone doing the actual exercise.
There is also an excellent product out now that is a ring of 50 pocket-sized exercise cards. They show a full color photo of each exercise, and each card also contains easy-to-read instructions, including helpful trainer's tips and common training mistakes printed on the back of the cards. These cards are very good and I highly recommend them!
Visit my web-site at www.thefitnessleader.com and go to the "Products" page. There you can order your own set of cards. There is a lot more that comes with your set of 50 cards, and they are definitely worth having.
Another option is to buy some really good strength training books. There are literally hundreds of excellent picture books out there to help you get started with your strength training program.
The third option is to hire one of the personal trainers that works at your gym, or an in-home personal trainer who comes to your house and sets you up on a strength training program.
A word of advice should you opt for a trainer: Make sure this person is qualified and has the right credentials (personal trainer certification and/or fitness related degree). Don't just assume that since they work in a gym or because they call themselves a personal trainer, that they're qualified. You don't want to risk your safety or your money on anyone else!
It's always a great idea to watch the trainers for a couple of weeks if you are at a gym, or arrange for a free session from an in-home trainer. Watch how they operate, how they interact with their clients, what kind of personality they have, etc. Make sure you choose a trainer who will be a good fit for you.
I would love to personally explain all of the great exercises you can do, but it would take about 200 pages just to display the photos and explain the proper form and technique for each exercise.
Your best move would be to purchase the aforementioned cards and get your hands on a very good "beginner's exercise" book, and/or hire a certified personal weight trainer.
You may now be saying, "What if I don't want to go to the gym? It takes too much time driving, it's always real busy, and I just don't enjoy the whole gym scene. Can I still get in shape at home?" Absolutely!
Many people feel the same way that you do about working out at a gym. Either they don't have time to run back and forth to the gym, or they're simply more comfortable working out in the privacy of their own homes.
Depending on the space you have available, you can create your own little "private" gym just for you and your family...
<< Part 3 Part 5 >>
About the author:
Kevin Valluzzi is the owner of A&B Fitness, an in-home personal training company
located in northern New Jersey. He holds a degree in Exercise Physiology and is
certified by the American College of Sports Medicine as a Health & Fitness
Instructor.
More Interesting Articles
|