Weight lifting is one of my favorite activities in the gym. Although I will use certain machines, I especially like the use of free weights. I think we should all make some kind of weight lifting (as long as your doctor says it's okay) to maintain strength, muscle tone, the skills of body movement and fire up your metabolism. Studies have shown that even eighty years of age who start lifting light weights for the first time in her life can see benefits.
I had the privilege of working with a very good personal trainer through my gym, 24 Hour Fitness, when I lived in Colorado last year. Here are some of the things I learned that you can avoid these common mistakes you make weight lifting:
1. Doing the same exercise and more – there's a reason why there are a variety of weight machines and free weights. Getting stuck in a rut of doing the exercises yourself, or use the same machines over and over again produce fewer results. Furthermore, it is boring. Need to change your workout up at least every 4-6 weeks!
2. Up and lose weight too fast – how many Sometimes you've pumped the iron to the quick tempo of a favorite song that began playing in the gym or on your iPod? How many times have you seen someone tear through a set of repetitions in the blink of an eye? You have to go slow and you need to keep for a while. You'd be surprised how much more difficult of work just to go slower and the celebration of the representative of a moment. You may even need to reduce the weight of that use size until you get used to this.
3. No changes in the number of repetitions and / or weight – Another way to change your weight training is doing many repetitions with light weights or less reps with heavier weights. This way, your muscles are not accustomed to a particular method. It also helps when you personally want to work, but are not as energetic on any given day, or feel great and feel like you can do anything. You can match the repetitions and the weight of its ambition.
4. Not planning a sequence exercise – my coach made me alternating years, so I get extra calorie burning. For example, after doing a set of biceps exercise, I would do crunches, or an exercise in weight from his shoulders, and then return the next set of biceps exercise.
Another strategy was to alternate two series or three types of exercises for the same muscle to really work to fatigue. For example, a traditional bicep curl, hammer curl and then a concentration loop. The sequencing of exercises can make a huge difference!
5. Do not use a personal trainer – I thought I knew everything when it came to my training As I read all the popular women's fitness magazines (Muscle & Fitness Hers is my favorite because it is more serious and focused on weight lifting, but oriented towards women), and has been working quite closely for years. The truth is I do not know everything, and learned a lot.
Personal training is not cheap, and need someone who is a good match for your personality and skills, but with the right as one can achieve a lot and its well worth the money. You do not have to work always with a coach, but even doing a multi-session once a year can be beneficial to fine tune what you are doing.
Finally, and this is especially true of boys in the gym. You do not have to groan with all representatives or throw down your weight after each set. We know that is raising a lot and they are there. No need to constantly make their presence known:)
Copyright 2008 SunLover Publishing
About the Author:
Melanie R. Jordan is a health coach, healthy food makeover specialist and author of Have Your Cheeseburger And Keep Your Health Too! Check out her web site at http://www.HealthyEatingCoach.com, and her blog The Healthy Food Review at http://www.TheHealthyFoodReview.com for more reviews and tips.
Article Source: ArticlesBase.com – 5 Common Weight Lifting Mistakes
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