Weight lifting is extremely important. Having good muscle mass increases your metabolism and makes you strong. It also changes the appearance of your body. Most women do not want to get large muscles but instead want to get firm and toned. That can be achieved by weight lifting.
There is some conflicting information about the proper way to lift. There also are some truths that most trainers agree about.
Starting with your largest muscle groups is one rule that most trainers use. It really is common sense when you stop to think about it. If you start lifting with your smaller muscles those muscles will not be able to support the weight the larger muscles need to be challenged.
Starting with the larger muscles in the buttock and chest is the most effective way to lift weights. If you workout your biceps first they will not be able to assist the other muscles in your arms when you lift the heavier weights needed to work your chest.
I start my clients with buttock exercises. That is really the best muscle group to start with, especially for women. Then I use a couple of different methods. I may workout the large muscles in the thighs next, to the lower legs and then begin working the upper body beginning with the chest and working down to the smaller muscles in the arms. The other method is rotate between the upper and lower body starting with the largest muscles and working down to the smaller muscles. Either of those methods are very effective.
As far as the order goes I am a very firm believer in saving the abdominal muscles and lower back for the end of your routine. Your core body needs to support all the action taking place while the other parts of your body are being challenged. If you start with the abs or lower back they will not be able to do their job of supporting your action as well and may get over stressed resulting in injury.
How often you lift weights is an area of conflict. The courses I have taken suggest lifting 2 to 3 days a week on non-consecutive days. There are some trainers that believe in working a different body part each day.
Your body uses a fuel called glycogen when you lift weights. You do not have a large supply of that fuel. Your body lets you know when you are running a bit low by causing you to breath hard and creating a burning sensation in the muscle group you are working.
The burn that you feel is lactic acid. That is the by-product of burning glycogen as a fuel. The heavy breathing is your body's way of trying to get more fuel. It is trying to get to your fat storage which requires oxygen to burn. Your body takes about 48 hours to restore its supply of glycogen after lifting weights.
Working different parts of your body is not the best idea. Your body does not take glycogen from some parts and not other parts of your body. It just uses what it can get to. If you do not wait for it to replace that fuel it can lead to problems.
Also, your body builds muscle on your rest day not when you are lifting. If you do not have a rest day your results may not be as good. Even though you are letting the upper body rest and just working the lower body your body is still being challenged.
It is best to drink water and eat a small amount of food about half an hour before you lift. Fruit digests quickly and has the carbohydrates your body needs so that is a good choice. Drinking water and eating some protein within an hour after your workout adds to the effectiveness of your session as well.
So to recap, if you start with your largest muscles, train every other day and feed your body you will maximize your weight lifting.
By Lynn Hahn
My name is Lynn Hahn. I'm certified by the American Council on Exercise as a fitness instructor and a Lifestyle and Weight Management Consultant. I'm also a certified Third Degree Black Belt in American Kenpo.
I produce and create very effective fitness DVDs designed for women. Come and visit my website http://www.getrealfit.org to get more fitness information and to see my products!
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