I know, I know. You're champing at the bit to hit the gym after that New Year's resolution to get ripped this year. I was once like you; amped to get into the gym and start pumping iron. You're eager - but let's slow down a minute. You need to start slow and work your way up -- trust me! There's a few basics you should know. And if I didn't catch you before that first visit you're probably like I was when I first started working out -- too sore to workout for a week! All I was thinking was "what did I do wrong?"
The truth is, I had gone too fast and just jumped in when I should have taken things slow and built my strength gradually - although everything worked out fine in the long run, a lot of would be weight lifters get discouraged quickly because they failed to start small in their bodybuilding plans.
While this is a big part of my concern, it's not the only one (although I do hate to see people drop out and fail to reach their potential). One of the other bad by products of "green" body builders being to enthusiastic is Injuries can easily result after those first few workout sessions. (Say it with me "injuries are bad!")
I'd like to give those of you who are new to strength training a few pointers on getting started the right way. It can make all the difference between success and failure in weightlifting; so please, read on!
The first thing you want to do is help your body be prepared for the rigors of strength training -- we call this anatomical adaptation in the "nerd" circles. Before you even hit the weight room, consider starting with a routine of full body workouts to build overall strength and endurance.
When you feel ready (or simply cannot wait), try just one exercise per area of the body you want to focus strength training on and keep your number of reps low; even if you don't feel "pumped" right away don't worry. You are laying the ground work for serious bodybuilding later. Rome wasn't built in a day, and neither were the weightlifting pros. Be patient.
After a few weeks, you can gradually increase the amount of weight you are lifting and add a few more reps - stick with this new weight and number of reps for a few weeks before increasing. One more thing; the pros know this, but it's extra important fro the beginner: make sure to take a day off in between workout days (two days if it has been an exceptionally strenuous workout).
Remember, slow and steady is the smart way to start strength training. You'll begin building muscle before you know it, but you have to start small. And the benefit is that you'll be focusing on having good form, staying injury free, and doing things the RIGHT way... which means you can enjoy strength training for a lifetime. Have a great workout!
A fear of losing our marbles as we age is well grounded in statistics, with Alzheimer's disease being the fourth leading cause of death in those over 60. Approximately $148 billion is spent per year in the US alone for treatment of this disease and it is threatening to become the healthcare crisis of the 21st century.
The extent of the expected epidemic is massive as more than 26 million people worldwide already have the disease, a number projected to quadruple by 2050 and the effects on society will be staggering. In 2011, the baby boomer age group will fuel this crisis as they start turning 65, the age of greatest risk for Alzheimer's. Although the onset of symptoms can start as young as 40 and continue for about 20 years before severe symptoms - such as loss of memory and personality and inability to carry out normal tasks show.
Traditional health care has promoted the concept that it is entirely normal and acceptable to experience declines in mental performance as we age but research is uncovering a link between physical inactivity and declining mental health. It is now known that healthy adults can continue to build their brain and expand their mind at any age.
Any age-related loss of memory or motor skills is generally the result of inactivity and a sedentary lifestyle as historically activity levels decline in relation to a person's age. The good news is we now know there are things we can do to keep our brain healthier as we age reducing our risk of this most feared threat to our mental health.
When we think about keeping strong and fit we generally think from the neck down. Since the brain is part of the body, physical strength affects the effectiveness of the operation of the brain. Since it controls all life systems brain health plays a critical role in almost everything we do - thinking, remembering, working, feeling, playing and even sleeping. The brain also influences susceptibility to illness and the ability to repair damage and injury, including normal wear and tear.
Although the brain is the "muscle" of conscious intelligence it is just like the other muscles in the rest of the body. It develops and gains strength during youth, reaches a peak, and then can either be maintained over the rest of your life, or be allowed to degenerate and lose capability and function. The brain exhibits a" use it" or "lose it" scenario just like your muscles do.
Strength training exercises increase significant amounts of blood flow to the brain bringing more oxygen and needed nutrients to allow it to work more effectively. The release of growth factors also nourishes and maintains the health of brain cells. This in turn leads to better memory, improved intellectual capacity and productivity.
Strength training exercises can also go a long way towards helping improve brain health, by strengthening the cardiovascular system that can reduce the risk of, and even prevent, heart attacks and strokes that can cause brain damage. A new study suggests that being very active can stimulate brain cell growth and lower the risk of developing Alzheimer's disease by 30 - 40%
No matter our age, a proper exercise program that includes at least 60% strength training exercise allows us to take more responsibility for our own health and a more proactive role in our own care. This will go a long way to make us less doctor dependent, more motivated, creative, healthier, saner, and happier people with vibrant brain power.
Both Caleb Lee & Gen Wright are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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