Here we are again ladies for another INSPIRE ME: HEALTHY post.
First of all I just want to say that I am not a professional in this area. I am only sharing what has worked for me.
After last weeks post
about adding weights into your life I got a lot of emails and comments asking about what I do and where does one start. So I thought today would be the PERFECT
time to go into details about weight training. This week I want to talk about starting to do weight training by using weight machines.
First of all did you know that weight lifting is super beneficial? How so? Well it is one of the best ways for women to improve bone density, balance and coordination. I also helps reduce weight lower your blood pressure, increase your metabolism, improve your self-esteem and improve your overall quality of life. I dont know about you but all that right there sound FAN-DAMN-TABULOUS!
I know a lot of you are scared to start lifting weights because you think you are going to bulk up but rest assured you will NOT. I personally have been lifting weights for years now and I have not bulked up but I have toned up! I personally shoot to do weight training 2 – 3 times a week.
A GREAT starting place would be with the weight machines. Most gyms will all have a chest press machine along with back row, leg press, lat pull down, should press, low back extension and abdominal machines. This a good place to start because you are basically forced into doing the exercises with the correct posture and that will help you learn how to do the exercises so you can eventually move from the machines to free weights. Most of the machines I mentioned will all have picture instructions showing you how to do the exercise. If they dont go find someone in the gym who can show you how to do it.
Now you want to select a weight that is going to challenge you and keep tension on your muscles through all your reps. I would suggest doing 8-15 reps for 3 sets of each exercise. Select your weight try the movement if its to easy up that weight some. When choosing your weight keep this general rule of thumb in mind. The higher the weight the lower the number of reps you are going to do. The lower the weight the higher the reps you are going to do. Either way is a good way. I personally like to challenge myself and go with a higher weight but lower rep count. When you are selecting your weight you also want to keep in mind that you want a weight that is challenging but a weight that you can keep your form correct because if you are using wrong form you will hurt yourself. If you can complete all your reps with out any challenge your weight selection is to light. If you find yourself having to move your body position or alter the movement then they weight you selected is to heavy and you should lighten the load a little.
Have any questions ask away!
Now get out there and lift some weights! It is only gonna help you!
Personally, this week was a little rough for me. I am human and I have my off weeks and although this week was not a TOTAL off week it was a kinda off week. From time to time I tend to go big or go home and when I do go big I wind up feeling it for days and as a result I tend to need more time to recover. I mean in hindsight I can honestly say that the week was not terrible because lets face it I did go hard but I also feel like I slacked even though I know physically I didnt. I dont let this get me down and I just keep trucking right along and that is what is important!
Hope everyone elses week was good!