Majority of people amongst us commit mistake due to incomplete knowledge or improper method of workout. This article will provide beginners with some essential advice and tips that can and will assist them in gaining momentum in their current workout and will help them avoid committing mistakes.
More is never more
Many of us who have just enrolled into a fitness club are under a wrong impression of improper style of workout. You can see many of the beginners performing endless bicep curls and afterwards complaining of muscle soreness and injuries.
Warm-up before start up
Most of us never pay attention to a proper warm up session before starting our exercise schedule. At least 20 minute of warm up that includes running and flowed by stretching is necessary to avoid injuries during weight training sessions.
Allow your muscles to recovering by providing them enough time or rest after a workout. For the aspiring body builders of today it is essential to take a nice sleep of about 8 hours so that the muscles can repair themselves.
Time for a change
It is very important to keep on changing the style of workout with time because after a particular time our muscles get used to the same movements and may not yield better results.
Working out for two hours is not the only thing you need to build muscles. You also need a good diet that is rich in proteins and carbohydrates.
In order to learn correct posture and method of performing different exercises, it is necessary to seek guidance from a professional trainer.
This is one of the basic questions, which many of the women who are beginners at a gym frequently ask. Most of the women avoid chest workout out of fear rather than lack of knowledge. The main reason behind their fear is formation of wrong posture, which they think can affect their personal lives. To be practical in our approach, the studies show that this is a myth and no chest exercise can harm any women.
Contrary to the above-mentioned statement, chest workout is beneficial for women to deal with their daily life activities. It is a fact that we all rely on our chest muscles for pushing objects that may be heavy and bulky. A properly planned chest workout can assist you in developing a well-toned upper body with good stamina that can improve your standard of living. There are different exercises that can assist women in developing chest muscles like bench press, push-ups and dumbbell fly.
Bench press is one of the basic chest exercises as it not only benefits men but also is vital for women to develop a strong upper body and avoid injuries. However, women those who practise it should keep in mind to avoid using heavy weights because that can cause injuries to the pectoral muscles. Apart from bench press, push-ups are a great source of chest exercise and it is a complete exercise, which stresses more than one body part at a time. However, it is better to take assistance from a well-qualified trainer under whose guidance you can learn the correct positions easily.
Many of us have heard about compound form of exercises and their benefits on women but we are still not familiar with the term. In case of compound exercises, a woman has to perform more than one exercise at a time and it affects multiple muscle groups at the same time leading to better fat burning process. Performing compound exercises especially with the help of dumbbells is a very good option for women regardless her age because it can enable her to burn more fat at comparatively less time. This form of exercise is best for women with weak joints and following are the other benefits of compound exercises:
- A woman can improve her posture and develop lean body
- Compound exercises take less time compared to other forms of exercises and therefore it helps to develop stamina in women.
- Performing compound exercise regularly lead to the production of growth hormones because of which a woman can develop lean muscle-mass much quickly.
- In case of compound exercises, the risk of over training and picking up injuries are very less because these exercises require less time and much concentration on more than one part at a time. Therefore, a woman has enough recovery time.
- As mentioned earlier, this form of exercise works on more than one part at a time because of which fat burning process is at a much faster rate.
However, it is better to exercise under the guidance a professional trainer to avoid injuries.
You must have heard the word ‘Creatine’ a lot in the gym while working out or from trainers. It is a form of amino acid that is also produced in the body and plays an important part in releasing energy from the cells. Creatine phosphate aids the generation of adenosine triphosphate also known as ATP that assists in muscle contraction. Oral consumption of creatine may lead to increase in muscle strength and energy in performance. However, creatine is found in raw fish and meat but most of it is destroyed at the time of heating.
Creatine phosphate is considered as a storehouse of energy that enables muscle contraction and its consumption provides constant energy for intense physical activity such as weightlifting. Although creatine provides energy but it is suitable only for anaerobic exercises such as weight lifting and resistance training. Cardiovascular activities such as running, jogging are not benefited much from the intake of creatine as per the research and studies.
As per the standard consumption pattern, it is said that creatine can be consumed with the beverage of person’s choice. However, individuals who consume it with solution with simple carbohydrates such as any sports energy drink or a fruit juice show better result. While the study shows that it is safe and relatively cheap as compared to other health supplements, there is a lot to be defined about its side effects and supplementation even today. Therefore, it is advised to consult a good physician before consuming any health supplements.
Injuries are an unessential and unavoidable element in the life of a person who works out in a gym. However, they cannot be neglected at any point of time because some injuries can be serious afterwards. Let us now examine different causes of injuries and the possible way of avoiding them.
This is a major mistake done by majority of the gym enthusiasts around the world today. In order to grow muscles fast they end up over exercising, which in turn leads to problems such as muscle soreness, tear etc. You should start your exercise with a proper warm up programs followed with stretching. Keep your workout program very simple and devote a fix time interval for working out rather than endless hours.
Maximum injuries caused at the time of exercise are due to the incorrect posture. It can be continuous moments of body parts or improper balancing of equipments. Many of us complain of backaches, frozen shoulders and still keep guessing the possible reason for the injury due to lack of proper postures that should be followed for better result and less injuries.
Pushing body to the limits
There is a saying that, ‘if you want to grow then push your body to the limit’. We often take this statement in the wrong sense and end up lifting weights that are very heavy. Due to these heavy exercises, injuries are caused to our joints and the muscles groups that are being worked on. It is better to use weights that you feel comfortable as per your stamina.
In the end, it is recommended you seek the guidance of a professional fitness trainer because he will be the best person to guide and educate you about weights and postures.
Bench is one of the most popular lifts and exercises that are included in a gym workout. It can help you build strong upper body along with strength. You have to take care of proper position before performing a bench press as improper posture leads to shoulder injuries often. There are different types of bench presses concentrating on different body parts through different positions:
- Bench press with close grip: In this type of bench press, position is similar except the grip, which is slightly closer as compared to the chest work out. It focuses more on the triceps than chest.
- Bench press with reverse grips: In this type of exercise, the palms are facing your face and the stress is again on your triceps
- Bench press in inclined position: this exercise is performed in an inclined bench laying emphasis on the shoulders
- Bench press in declined position: this exercise is performed in a declined bench where you can lift more weights compared to a flat bench and the stress is on the lower chest area
There are several benefits if you are performing a bench press properly because it helps in developing bigger and muscular chest. It done with proper weights it helps in lifting more weights as you start developing upper body strength through resistance training. Therefore, perform it safely and properly, if possible ask your trainer to monitor your press every time you do the bench press.