Beginners should be aware of a few things when it comes to weight lifting.
First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.
As your muscles increase, the size of your body becomes more shapely and firm as well as attractive and this is yet another point about weight lifting.
Also helping you more vigorously perform your aerobic exercise is weight lifting and in turn, this will increase your cardiovascular endurance and also help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.
Weight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate. By increasing your metabolism, the amount of fat burning enzymes in your body will also be increased. This would mean that even when you’re resting, you will burn more body fat. What a great bonus!
When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can’t do at least 8 reps the weight is too heavy.
This 8-12 repetition practice is referred to as a set. For a beginning weight lifter, he should only be doing one or two sets of weight lifting movement at one time.
When they lift weights, beginners often forget to breathe which is dangerous because the blood pressure can be elevated. What you should concentrate on is inhaling on the eccentric or lowering phase of the lift then on the lifting phase of the lift or concentric, you should exhale.
When you are weight lifting, the first thing you should always work on are your largest muscles. Smaller muscles get tired faster. If they tire too quickly they can’t help you work your large muscles. The parts of your body that you are going to work on first are the chest, back, shoulders, and thighs. Weight lifting exercises for your arms is what you will then do as well as abdominals and lastly, your calves. If you are a beginner in weight lifting, then it is suggested that you choose 6-8 exercises that cover all the major body parts above if you’re new to lighting. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover.
Good luck then!