Fitness expert and author of Two Week Total Body Turnaround, Chris Freytag, stated, muscle mass requires pressure in order to survive. If the muscle develops, the faster the metabolic rate and burning fat more effectively. Not only that, weight training will also enhance our sports sessions.
For example, if we exercise jogging every day and is equipped with weight training, which are trained not only the heart but also form a network of hand muscles and the abdomen. Because, in principle muscle mass requires that the pressure to survive. "If the muscles are growing, the rate of metabolism will burn fat faster and become more effective," said Freytag.
So, interested in weight training, but confused to choose the right weight? Or do not know the exact formulation of repetition? If this question is actually inhibiting our intention, should not be. Because, according to Dr. Pam Peeke, fitness expert and spokesperson for the American College of Sports Medicine, it is a fair question for people who are just starting weight training. Peeke also then provide a complete guide for us to start with proper weight training routine.
1. Warm up and learn the correct movement technique. This will help you avoid injury. If necessary, ask for directions to the personal trainer or friend who is already experienced.
2. Begin slowly, aka do not be too ambitious to start training with weights that superberat or in a long time. Studies say, a set of exercises (12 reps) with a suitable load capability as effective as three sets of exercises with heavy loads. What is meant by a suitable load is the weight we can lift as much as 12-15 times without stopping.
3. After 4 weeks of regular exercise, plus the amount of load. According to Peeke, the better increase the amount of weight than exercise time. "Lifting the same weight for 4 weeks with a frequency of 15 minutes without stopping, not to challenge the body. Muscles do not grow, "he said.
4. One type of muscle for a time. For example, Monday to exercise the hand and shoulder. Tuesday for leg and thigh muscles. Wednesday and Thursday for the stomach. Friday and Saturday to exercise the buttocks and back.
5. Rest. After working hard all week, our muscles need to rest to avoid injury. Decides to time one day to rest from the exhausting physical activity.
For example, if we exercise jogging every day and is equipped with weight training, which are trained not only the heart but also form a network of hand muscles and the abdomen. Because, in principle muscle mass requires that the pressure to survive. "If the muscles are growing, the rate of metabolism will burn fat faster and become more effective," said Freytag.
So, interested in weight training, but confused to choose the right weight? Or do not know the exact formulation of repetition? If this question is actually inhibiting our intention, should not be. Because, according to Dr. Pam Peeke, fitness expert and spokesperson for the American College of Sports Medicine, it is a fair question for people who are just starting weight training. Peeke also then provide a complete guide for us to start with proper weight training routine.
1. Warm up and learn the correct movement technique. This will help you avoid injury. If necessary, ask for directions to the personal trainer or friend who is already experienced.
2. Begin slowly, aka do not be too ambitious to start training with weights that superberat or in a long time. Studies say, a set of exercises (12 reps) with a suitable load capability as effective as three sets of exercises with heavy loads. What is meant by a suitable load is the weight we can lift as much as 12-15 times without stopping.
3. After 4 weeks of regular exercise, plus the amount of load. According to Peeke, the better increase the amount of weight than exercise time. "Lifting the same weight for 4 weeks with a frequency of 15 minutes without stopping, not to challenge the body. Muscles do not grow, "he said.
4. One type of muscle for a time. For example, Monday to exercise the hand and shoulder. Tuesday for leg and thigh muscles. Wednesday and Thursday for the stomach. Friday and Saturday to exercise the buttocks and back.
5. Rest. After working hard all week, our muscles need to rest to avoid injury. Decides to time one day to rest from the exhausting physical activity.
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