How to start lifting weights without getting hurt
This week, I'm ready to buckle down and get back on track. I found an article that has me wanting to mix in weight training.
229.3 - I consider this my new starting weight.
According to an article on Yahoo, you can try doing full body exercises every other date. It's really important to give your body time to recuperate. You need to let your body repair itself. This time is when your muscles come back bigger.
According to that article, "Numerous scientific studies show that regular strength training can be a huge benefit to your health long-term by improving cognitive function, emotional and mental well-being, and mobility by reducing muscle loss as you grow older."
Keep in mind your muscles burn calories, and you naturally lose your muscle as you get older (yes, that does suck). The less muscles you have, the less calories you burn. The less calories you burn the more weight you may put on.
For muscle definition, choose a weight that has you fatigued by the end of six to 12 repetitions. In general you want to push yourself to the point where you can't do any more. As always contact your doctor and be safe (have a spotter if you're using a bench and doing bench presses). Your muscles get bigger when you push them to the point where you can't do it.
During the day off your body repairs your muscles, and actually comes back bigger.
At some point the weight you are using will become easier, and that's when its time to increase one of the following:
People who do weight training on a regular basis reap the benefits years later. You may not like it now, buy your future self will thank you.
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