Weight lifting for a healthier life

Updated: December 26, 2012

How can weight lifting make you healthier?

Recent research has shown that weight lifting can greatly reduce a number of health risks.

Weight lifting is an excellent way of combating several  symptoms we all face as we get a little older.

weight lifting with barbellsWeight lifting helps you to feel healthy and strong and gain more muscles.  If you combine it with a good cardio program it would be very beneficial for your body to lower the health risk even when you get older.  It will also give you more self esteem and confidence. There are a lot of health benefits of weight lifting such as faster metabolism, stronger muscles and better posture and improving coordination and balance. It also helps you to prevent injuries and reduces the risk of osteoporosis and heart disease.

Let’s find out what exactly weight training is. Weight training is a routine exercise that causes the muscles to contract against an external resistance, in order to stimulate growth and strength. The muscle will be strong when it is force to be beyond its intensity. The purpose of weight training is to push your body beyond what it can handle by adding to the weight gradually in a systematic way.

By gaining more muscle your body will be stronger which will help you to prevent injuries in your daily activity,  but gaining more muscle and losing fat is not an easy task and it needs planning and consistency.

 How to start weight lifting  program?

To start you need to have proper tools and mind set. You can join the nearest gym to your home or work place and start with a personal trainer. Personal trainers are very weight lifting for elderly good to have, but it cost you a lot of money and if you rely on your personal trainer most likely you can never do your workouts without her/him.

You can also go to the gym and follow some certain exercises and use the machines and weights to get in shape. That would just cost you the monthly gym membership and gives you access to treadmills and elliptical and all the machines you might need to use in order to get a strong body.

The cheapest way would be to set up a small gym at home if you have a big enough room for daily exercise routine. The money that you spend on the bench and weights and a few more equipments might seem a lot, but in most cases it will be just one or two year of gym membership.

Weight lifting takes some time and focus. That is why it would be great if you don’t do your cardio exercise the same day that you do weight lift trainings. To start your weight lift exercise you need to do about 10 minutes warm up and cool down, and between them a focused weight lift program. You need to know that there are  major muscles that you need to work on in order to get a strong body.

Below is an illustration  of these muscles groups:

weightlifting muscle groups
What you need to do now is to start to build up your body strength with some routine weekly exercise. If you do it properly you will see a difference within 6 weeks. You need to start with light weight and gradually increase the weight to the maximum.

You do a set of 2 or 3 exercises for each body part and start with 6-8 repetitions and slowly go to 12-15 reps.   If you do not have a personal trainer, you need to have a book or a watch a video to do each exercise properly.

Never do any exercise if you are not sure that you are doing it right! Any injury can stop you from doing your workout, so be cautious and make sure that you are doing the proper exercise.

Brad ClooneyWritten by: Brad Clooney (11 Posts)

Brad is fitness trainer and writer working on LA .

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