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Give your muscles some time off. Training produces minor tears in the muscle tissue. These tears are not damaging, but they are essential: muscles gain strength as tears get knitted up. Always give the muscles at least 48 hrs to heal before the next training session.<br><br>
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How to Start Strength Training? You must know what is a rep in strength training and what is a set before you get started. Rep, also known as repetition, is a single performance of an exercise, for example, a dumbbell bicep curl. A set can be defined as the number of repetitions done in a sequence. Make use of these pointers and build yourself a framework for your training.
Start with a very short, basic program: Your goal is to perform a workout that targets all muscle fibre groups on two different days per week. This will help you develop a solid base and allow you to step forward from week to week. • Choose the appropriate amount of weight you wish to carry:
The trick is to use weights that are neither too light nor too heavy. You will know if it is too light if you can easily complete a set with relatively little effort. It will be too heavy if your form is compromised, or it's too challenging. The right amount is a challenging effort that you can lift with correct posture and control and without overstressing your muscles.
Warm-up, before you do anything: Next, warm up. Warmed up muscles are less vulnerable to injury, so do five to ten minutes of cardio or any warm-up training in your workout with a light weight that is easy to lift.
Focus on your form: A good form ensures that you can enjoy all the advantages of your exercise and prevent injury at the same time. In order to maintain proper shape, pay attention to your balance (stand upright with your chest high, and your abs held firmly), move very slowly (this assures that you are relying on your muscles, instead of momentum, to lift the weight) and do not forget to breathe. Many people hold their breath when exercising, but exhaling during the toughest part of the workout helps to fuel the exercise.
Give yourself and your body at least a day of rest in order to heal: Rest days are important for building lean muscle tissue and avoiding injury, so remember it is extremely important to not work the same muscle groups for two consecutive days. Some people prefer to break up their strength training workout by focusing on their upper body one day and their lower body the next day, and that's a good technique.
The aim is to challenge yourself, not overstress yourself: In the first few weeks of your training, concentrate on learning how to do every exercise instead of focusing on how much weight you lift or how many workouts you do. You will have a lot of time to develop muscle, later.
Switch things up: After six weeks, or more, of regular strength training exercises, which is about the period of time you need to start seeing progress in your body, you can modify your schedule to make it more challenging. Lifting the same weights for about the same workouts every week will hold the body in the same position. You can switch weights or reps, select different exercises, or change their order. All you have to do is make one adjustment at a time to make a difference, even though more is always better.
