Walking into a gym in the New Year can be both overwhelming and confusing. Navigating the various types of strength training equipment can also be a challenge. The gyms are also crowded this time of year, so the last thing you want to do is spend time trying to decipher all of the different levers, pulleys, and not to mention how you’re supposed to sit and fit into some of these contraptions.
For that reason, many gyms have a staff of trainers to help you feel comfortable with the equipment and get the most benefits from it. I suggest consulting with a trainer as most clubs will give you a free orientation.
Weight training is especially important for women to increase bone density. It will also help raise your metabolism by increasing your muscle mass.
Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long. Weight training is also important to help you with everyday activities because it will improve your coordination and balance.
When getting started with weight training, the easiest way to determine how much weight you should use on each lift is to pick a level of resistance on a machine and try it. Start with a light weight working towards about 10 to 15 repetitions.
To judge your particular starting point, you should be lifting enough weight that you can only complete the desired number of reps. You should be able to finish your last rep with both difficulty and good form. Typically you will use heavier weights with larger muscle groups such as the chest, back and legs, and lighter weights for shoulders and arms.
In most health clubs, machines are set up by body part or in a total body circuit. Machines can also vary in terms of how your level of resistance is determined.
For some it is as simple as putting a pin in a stack of flat weights. Other machines may use a cable type of tension for resistance. Most machines also have seat adjustments.
Most fitness clubs and centers also have an array of free weights which can be equally as important in learning to strength train. While most fitness machines target one or several muscle groups, a majority of free weight exercises help build muscle by isolating a specific muscle.
It is important to understand some of the varying principles and lingo when strength training. First and foremost, use proper form. You should never sacrifice proper form to squeeze out one more repetition or set. This can result in injury.
A repetition refers to the number of times you complete an exercise. Typically this is somewhere between 10 to 15 repetitions for a set. A set on the other hand refers to the entire group of repetitions. For example, you may do two sets of twelve repetitions.
Your tempo or speed in how you perform each repetition should be slow and controlled and not rushed. You want to work through the complete range of motion, not only to prevent injury but also to build muscle and the mind/body connection to the movement.
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Edited by Jody Smith