Lifting weights have shown a number of benefits from weight loss, disease prevention, heart health, blood sugar control and balance. Although you may know the benefits, you may find it hard to stick to a weight lifting routine, if you are a beginner. Here are 4 rules you should follow if you’re a beginner to lifting weights.
Give yourself time to adjust – You may have done your first weightlifting routine and felt fatigue and soreness. This is normal when lifting weights and after a few sessions, you will become more stable and coordinated. You will also feel less soreness after each session.
Soreness does not always mean effectiveness – Some people may feel less soreness, however, this does not mean that they have not had a quality workout. Concentrate on your form and increasing your weights over time and you will be able to reach your long-term goals.
Diet is key – It important that you don’t sabotage your efforts by eating a bad diet. Diet is key to give your body the fuel to rebuild your muscles. Concentrate on getting sufficient protein and avoid processed foods.
Slow it down – A new routine is best done; slowly, so that you understand proper technique and avoid injury. Look at exercises that concentrate on the main muscle groups to get the maximum out of your workouts.
Good pain control is necessary to allow quality of life to be sustained, whether it is chronic pain or acute pain due to injury. CEO and Medical Director of NY’s Spine and Sport Rehabilitation, Dr. Jordan Sudberg, points out that an integrated method with lifestyle modification, physical therapy, and appropriate support is the foundation of…
