GET BEACH READY BY LIFTING WEIGHTS

Can I get fit by Weight Lifting Alone?

If weight lifting is combined with a balanced diet it can have a major impact on health.   The main advantage of weight lifting, compared with any other form of exercise is that the benefits continue after the exercise has taken place, even when you are asleep.  This is because weight lifting increases the muscle percentage in the body and since muscles use up more energy than fat they increase the overall metabolic rate of the body.

Doing compound strength training exercises such as dead lifts, bench or squat presses uses a vast number of muscles and will strengthen the key muscles around the spine.  Weight training is also particularly effective for anyone who has experienced a sporting injury and no longer able to run or take part in cardiovascular exercise such as running or exercise bikes.

 Another side benefit of using weights such as dumbbells is that it can improve posture.  By having to achieve the correct posture in order to lift weights, may educate the body and encourage an improved posture even when not training.   Strength training exercise such as dead-lifts use a large number of muscles and can improve the muscles located in the spine.   In addition to this recent research has indicated that weight training can have a positive impact on blood pressure, body fat and insulin resistance.

Does Weight Training Promote Weight Loss?

There are many benefits to cardiovascular exercise and there is no doubt that this is a great way of burning fat and expending calories.  However, weight training develops your muscles and this is just as important as maintaining a healthy heart and lungs.   For those of you that are weighing scale slaves, don’t expect a drastic change as muscle is heavier than fat so as fat decreases and muscles increase the overall impact on weight may be negligible.   Don’t be too disappointed though as even the change to weight may be minimal there will be a visible change in your body’s appearance as your body becomes slimmer and more toned.

How Often Should I Train?

When starting to weight lift, as with any sporting activity, it is important to begin gradually and not to overdo it.   Even doing two short 15-20 minutes per week can have a major impact on your overall health but it is important to give your body a day or two to rest and recover between sessions.  Going flat out seven days, a week won’t be beneficial to your health and will simply wipe you out.  

Each time you use a muscle it becomes slightly damaged and so needs rest to allow your body time to repair it.  This is why it is important to have rest days in between the training days as your muscles grow when you are resting.

Should I use a Gym Strap?

If you are new to weight lifting you may wish to consider using a gym strap.  The overall aim of the gym strap is to improve your grip of the weight.  It is used by putting one end around your wrist and then wrapping the other end around the e.g. dumbbells which you wish to lift.  Essentially the weight is then fastened onto your wrists and stops it from sliding out of your grip.

There are lots of reasons why the weight might slide out of your hands.  It may be that you are sweating, have a low grip strength or simply that you are fatigued.  Rather than considering them as an “easy option”, it is important to remember that gym straps are simply a training aid which will allow you to complete your training schedule.

Gym straps do not have to be used all the time but can be used as and when required, for example in the latter half or your training session when your hands are fatigued.  Using gym straps can enable you to complete your weight training safely and to achieve the body you desire.