Incorporating weightlifting into your fitness routine will help you to lose weight faster and increase your muscle mass. But, if you’re new to the world of strength training, it may be hard to know where to start or how to do it. Here are five things to understand before picking up that barbell.
Proper posture minimizes injury
If you’re new to lifting weights, you might not know how to achieve proper form, or that improper form can cause serious injuries. Lifting the right way means you target the correct muscle group when lifting and help to prevent injury. Lifting correctly enables you to avoid potential disc herniation, muscle tears and knee injuries. disc herniation, muscle tears and knee injuries.
Proper technique also helps your joints
While weight lifting can be good for your joints, it can also expose your joints to injury. A strong body has strong joints, and lifting weights helps maintain the cartilage surrounding your joints. Proper technique during weight training includes using the right amount of weight for your fitness level and giving yourself adequate periods of rest. This will help to prevent any joint damage.
Recovery should be a part of your routine
Rest is essential to maximize gains and overall fitness. You might be wondering just how much rest your body will need after your weight training, but there is no easy answer to this question. The amount of rest you need depends on your fitness level.
Duration isn’t as important as muscle failure
Contrary to popular belief, extended periods of weight training do not necessarily equal better gains. You can maximize your muscle growth by training to failure, rather than training longer. If you decide to weight train to muscle failure, you must do so with complete awareness of your situation. When starting or increasing the intensity of any workout, it’s necessary to take into account your fitness level, your overall health and your personal goals.
Setting goals will maximize your gains
It might not seem like setting goals has much to do with strength training, but doing so can revolutionize the way you train. Setting fitness goals from the start of your training will give you a way to judge how far you’ve come. To establish goals, they must be specific, measurable and have a definite time frame. Aside from providing you with a benchmark, goals can also provide motivation and give you a sense of direction. If you have a specific goal in mind, you can easily decide how you will begin and structure your strength training regimen.
Research now confirms what athletes such as distance runner Bob Tyson learned years ago after he refused to give up after being told he had cancer: exercise can help battle cancer.
For those diagnosed with cancer, exercise has helps to enhance physical fitness, improve stamina, works to relieve mental distress, increases tolerance for chemotherapy and other aggressive treatments and may increase the chances of survival with some types of cancer, such as colon, prostate and breast cancer.
Physical Fitness lessens muscle weakness and bone damage caused by chemotherapy.
By being physically fit, a cancer patient has the advantage of having developed stamina which alleviates the fatigue resulting from cancer treatments. Continued exercise also helps in the fight against muscle weakness throughout the body caused by chemotherapy. Importantly, it mitigates damage to the heart muscle from chemotherapy since the heart muscles are strengthened by regular physical activity. And, because bones are strengthened with exercise, the loss of bone density from chemotherapy is also reduced in a physically active person.
Exercising improves mental attitude
Because the fatigue and weakness caused by chemotherapy decrease when cancer patients exercise regularly, these people are less likely to feel discouraged about their condition. Exercise has been proven to alleviate anxiety and depression because it causes a release of feel-good endorphins or natural brain chemicals that enhance a person’s sense of well-being. Exercise helps to take people’s minds off their worries, lessening the negative thoughts that bring on depression and stress, two conditions that can be harmful.
Cardio and weight training help prevent other diseases and the reoccurrence of cancer
Both cardio and weight-bearing exercises should continue after a cancer patient enters remission because cancer survivors are at risk of other diseases including heart disease and diabetes. Not only does exercise help prevent the likelihood of contracting these diseases, but it has also been proven to be instrumental in preventing the reoccurrence of cancer. To maintain an exercise routine, a cancer survivor should engage in the whatever activities they enjoyed the most. If having an exercise partner is important, then setting up a routine with a friend or joining a gym or a running club are good ideas.
About Robert J. Winn
Robert J. Winn is a family physician based in Philadelphia, PA. For over fifteen years Dr. Winn has worked to provide care to vulnerable populations that face barriers to healthcare access. As a medical professional, Dr. Winn understands how important fitness is to one’s health. On a personal level, he also understands what it’s like to be overweight, so he is able to empathize with patients who struggle to live healthier lives.
Robert J. Winn’s fitness journey started relatively later in life. Although he helped other people become healthy and stay that way, Dr. Winn had fallen victim to a situation that many busy professionals find themselves in. At age 45 he was overweight and didn’t make time for daily exercise. Toward the end of 2014, Dr. Winn realized that something had to change. He had trouble fitting into the clothes he owned, and activities like walking up a flight of stairs exhausted him. Dr. Winn made the decision to turn his health around by devoting himself to fitness.
One of the most important aspects of being a physician is making sure that patients are taking the necessary steps to remain healthy. However, Dr. Winn was not following his own recommendations. In order to remedy this situation, he joined Unite Fitness, a local fitness studio. The Unite Fitness philosophy of “Heart, Muscle, Mind” resonated with Dr. Winn. With the help of Coach Gavin, the founder of the studio, Dr. Winn was able to shed 50 pounds over the course of six months.
Although Robert J. Winn started his fitness journey by attending a fitness studio and receiving instruction from the staff, he realizes that many people, including the majority of his patients, may not have the resources to purchase a membership or home fitness equipment. It’s important to remember, though, that getting in shape does not have to cost an exorbitant amount of money. In fact, you don’t have to join a gym or purchase anything to get started. Dr. Robert J. Winn recommends that patients begin by walking 30 minutes each day. Also, on the internet, you can find numerous free resources like exercise tips and guides that you can use to workout at home in your living room.
One way that Dr. Winn stayed motivated in the beginning of his fitness journey was by sharing updates on social media. His friends and family saw his progress and encouraged him along the way. Plus, patients were able to witness the transformation take place firsthand. As a result, many patients were inspired to get in shape themselves. Sharing his fitness journey on social media also encouraged Dr. Winn to work harder to lose weight because he didn’t want to let his patients down. He wanted to show them that it was possible for anyone to get in shape and become healthier as long as they are dedicated and work hard.
Being overweight leads to many health issues such as depression, high cholesterol, and diabetes just to name a few. Exercising on a daily basis can prevent or eliminate these types of difficulties. Dr. Robert J. Winn uses his personal fitness journey as an example that patients can relate to. Today he feels stronger, healthier, and happier as a result of his active lifestyle and healthy diet. He continues to encourage his patients to take small fitness steps so that they can live life to the fullest with fewer health issues holding them back.