By Kris Abbey, Fitness Expert
You’re motivated and ready to start a weight-training program. Good. But before you get started, there are some important points to keep in mind. RESCU’s Fitness Expert, Kris Abbey, tells us how to get the most out of our weight training.
The benefits of weight training shouldn’t be underestimated. Not only will you look and feel stronger and leaner, you’ll also learn more about your body and how each individual muscle works. Here are my top tips on effective weight training:
Get professional guidance:
A personal trainer will be able to develop an individualised weight-training program for you. Remember, if you use incorrect techniques, you could do some serious damage.
For beginners, stick to the machines:
Although the machines in a gym might look intimidating, they’re actually very easy to use. Machines also have the advantage of being highly specific, because they’re able to isolate the muscle area to be worked while supporting the other muscles. This means there’s a lower chance of injuring yourself.
Always warm up your muscles:
Warming up your muscles makes them more pliable and less prone to tearing. If you don’t warm up, muscles will be put under too much pressure, too quickly.
Work both ‘partner’ muscles:
Just about all of our muscles have a partner muscle that performs opposing movements. If you work one muscle, be sure to work the other to keep a balance. If you do abdominal exercises, work the back. When you work on your triceps, also work your biceps, and after exercising your hamstrings, follow up with your quadriceps.
Ensure muscles rest:
Don’t work the same muscle groups two days in a row. You’ll achieve better results if you let your muscles fully recover between workouts. Weight train three to four times a week: Regular weight training will achieve an increase in muscle strength and tone.
Be aware of the DOMS syndrome:
DOMS stands for delayed onset of muscle soreness. You may think you’re not putting too much undue stress on your muscles until the next day or even the day after when you feel tight and stiff. Stretching will help this, but easing into weights is also important.
Keep your program varied:
Include aerobic activity and do plenty of stretching. This is especially important during weight training because your muscle fibres will shorten. As you gain experience, you can train at home.
You don’t need a hi-tech home gym, just some free weights and a little imagination. Remember, if you don’t use it, you lose it!
Still feel that you would like to try a gym? Or maybe you’re in the market for a personal trainer to kick start your weight training goals. Online fitness directory the Good Gym Guide (www.goodgymguide.com.au) lists gyms right around Australia and offers some good deals to get you motivated.
Kris Abbey is the publishing editor of Better Health magazine (www.betterhealthmag.com) and Spa Life Magazine (www.spalife.com.au).
