Weightlifting Myths Debunked

If you are new to exercise, or just starting to work out after surgery, it’s important to incorporate both cardiovascular exercise and weight training exercises to maintain overall fitness.

Myth #1: Weight training will bulk me up

If you a woman who thinks weightlifting will make you look bigger, this one is for you.

Many women are afraid to lift weights because they are afraid they will bulk up, like some men do during weight training. Research has shown that most women simply do not have enough testosterone to increase their muscle mass to the point of looking bigger. To bulk up, or lift weights to become bigger, a woman would have to lift heavy weights while taking hormones or drugs to alter the way their muscles respond to the lifting.

Myth #2: Weight training takes too long

It takes is about 30 minutes a few times a week to complete a weight training routine. In fact, some gyms have areas dedicated to 30-minutes routines with equipment positioned so it is easy to go from one machine to the next.

Myth #3: Free weights are harder than machines

Both free weights and weight machines offer advantages and disadvantages. Some people feel more comfortable using machines because they don’t have to think about how they are positioned – the machine does it for them. Others enjoy free weights because they can isolate muscles better.

If you belong to a gym, schedule a session with a trainer to familiarize yourself with both free weights and weight machines. He or she can explain the differences between each type and help you create a routine that meets your needs.

Myth #5: Weightlifting is bad for my joints

Quite the contrary! The fact is, when you strengthen the muscles around your joints you put less pressure on your joints and will increase their health.

Weightlifting is a non-impact activity, which means it is less stressful than running or walking. Lifting weights can also improve your posture taking strain off your back and spine.

Do you lift weights at the gym? What benefits have you seen from weightlifting?

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Should You Hire a Personal Trainer?

You’ve seen the trainers on “The Biggest Loser” motivate contestants and maybe you’ve begun to think that a personal trainer might be the key to weight-loss success.

And, if you’ve just joined a gym, chances are you’ve been “pitched” to take advantage of personal training services.

A personal trainer is a certified professional who can help you define your weight-loss goals, design a program to meet those goals, and motivate you to work out during one-on-one sessions. While personal training is not for everyone, for those individuals who have never worked out or are not sure how they should work out, a few sessions with a professional might help pave the way to fitness success.

If you fit into one of these descriptions, you might want to consider hiring a personal trainer.

You Are New To Exercise

If you’ve never set foot in a gym, it can be overwhelming. There are free weights, weight machines, fitness classes and pieces of cardio equipment. All the “pros” can be intimidating and you probably don’t know where to start.

If you are an absolute beginner, a personal trainer is your ultimate gym buddy. A personal trainer helps you set goals and builds a routine for you, so you make the best use of your time in the gym. Also, he or she shows you the proper way to exercise, helps you with your form and shows you the best cardio machines to help you reach your weight-loss goals.

You may not need to meet with a personal trainer every week, but meeting with one a few times in the beginning, and then every few months to tweak your routine, can get you on the right path.

You Have an Injury or Health Condition

Just because you have a bad knee or an old shoulder injury that flares up on occasion doesn’t mean you shouldn’t – or can’t – exercise. A good personal trainer helps you identify your weaknesses and designs a program that strengthens your body without putting too much pressure or strain on any one area.

Your trainer also shows you how to safely exercise and look for signs of muscle overuse.

You Need Extra Motivation

Even a seasoned gym rat needs some extra motivation every now and then. Meeting with a personal trainer at a designated time each week can help you stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.

Remember, not all personal trainers are created equal. Ask if they are certified by the American Council of Exercise (ACE) or Aerobics and Fitness Association of America (AFAA) or other licensing organization. He or she should also be certified in CPR and have liability insurance.

Finally, find a trainer you like. This is a hired professional, and if it’s not working out with one, find someone else you can feel comfortable with.

Have you used a personal trainer at a gym? What was your experience?

Ready to commit to a healthier you? Register for a free informational session about weight-loss surgery at Penn. 
 

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5 Weightlifting Myths

It’s really no secret: The key to keeping the weight off after bariatric surgery is eating healthy, well-balanced meals and working out on a regular basis.

If you are new to exercise, or just starting to work out after surgery, it’s important to incorporate both cardiovascular exercise and weight training exercises to maintain overall fitness.

Myth #1: Weight training will bulk me up

If you a woman who thinks weightlifting will make you look bigger, this one is for you.

Many women are afraid to lift weights because they are afraid they will bulk up, like some men do during weight training. Research has shown that most women simply do not have enough testosterone to increase their muscle mass to the point of looking bigger. To bulk up, or lift weights to become bigger, a woman would have to lift heavy weights while taking hormones or drugs to alter the way their muscles respond to the lifting.

Myth #2: Weight training takes too long

It takes is about 30 minutes a few times a week to complete a weight training routine. In fact, some gyms have areas dedicated to 30-minutes routines with equipment positioned so it is easy to go from one machine to the next.

Myth #3: Free weights are harder than machines

Both free weights and weight machines offer advantages and disadvantages. Some people feel more comfortable using machines because they don’t have to think about how they are positioned – the machine does it for them. Others enjoy free weights because they can isolate muscles better.

If you belong to a gym, schedule a session with a trainer to familiarize yourself with both free weights and weight machines. He or she can explain the differences between each type and help you create a routine that meets your needs.

Myth #5: Weightlifting is bad for my joints

Quite the contrary! The fact is, when you strengthen the muscles around your joints you put less pressure on your joints and will increase their health.

Weightlifting is a non-impact activity, which means it is less stressful than running or walking. Lifting weights can also improve your posture taking strain off your back and spine.

Do you lift weights at the gym? What benefits have you seen from weightlifting?

reade more... Résuméabuiyad