Before you take another step on that boring treadmill, add some resistance training to your routine to increase your metabolism, add muscle, get stronger, and be healthier.
- TIP: Focus on working large muscles, like your chest and legs, first, and small muscles, like your biceps and shoulders, at the end of your workout.
- Step 1: Schedule enough rest and consume the necessary calories to repair damaged muscles. Talk to a nutritionist and come up with a meal plan loaded with protein, carbohydrates, fruits, and vegetables.
- Step 2: Track the weight of each lift using a progress sheet. Increase the weight in small increments every two weeks to continue challenging your body. Consistency and planning will lead to growth and strength over time.
- FACT: Strength training has been proven to relieve arthritis pain and increase bone density.
- Step 3: Shake up your routine by alternating muscle groups from one workout to the next. Work your arms, back and abs one day, and then your legs, chest, and shoulders the next day to give each muscle group time to recover.
- Step 4: Choose a weight that will allow you to do between eight and 12 repetitions for each exercise. Work out two to four days a week, around 45 to 60 minutes per session, to prevent overtraining.
- Step 5: Draw up a workout plan of eight to 10 exercises that cover all the major muscle groups, including the chest, legs, back, arms, abs, and shoulders. Choose either free weights or a machine to perform each exercise.
- TIP: Using a machine ensures proper form and provides the best back, leg, and neck support to avoid strain.
- Step 6: Start with basic lifts and devote some time to executing proper form. Get help from a trainer at your gym or pick up a book to study the movements of each exercise.
- : Always consult a physician before attempting to do any exercise or exercise plan.