While many are getting back into sport for the summer, here are our tips for getting started in the weight room.
When you start the sport, you have to know how to take your time: skipping the steps is the best way to hurt yourself or get disgusted. Better to go gradually, gradually increasing the difficulty and duration. This observation is valid for most physical activities, but particularly for bodybuilding.
Technique, a fundamental basis
One of the common mistakes beginners make is neglecting technique. Before carrying weights or loading weight machines, it is important to be familiar with the movements. This prevents injuries and makes the exercises more effective afterwards. The Internet is full of video content to acquire the basics, but the ideal is to seek the advice of a coach in a room or to take lessons.
Well-organized sessions
Once the technique is mastered, the training can really begin. Whatever session format you choose, regularity counts more than intensity. Doing four sessions a week, then nothing the next, and two the next is not the best way to get results. Being satisfied with two or three sessions per week, but being regular is more relevant. Also, it’s important to start slowly, especially if you haven’t exercised for a long time.
Before each session, it is advisable to warm up for about ten minutes. First you must “wake” his body, by increasing the cardio gently with knee raises, buttocks heels, a little slow-paced running or jumping rope. Then, you have to make small movements to solicit the joints of the feet at the head, emphasizing the parts of the body that will be most mobilized during training.At the end, a few minutes should be devoted to stretching.
An overall balance
Playing sports is good for your health, but you shouldn’t neglect the rest. To be in good shape, quality sleep and a balanced diet are just as important. This allows you to recover properly after the sessions. People wishing to gain muscle mass can increase their protein intake by eating more fish, legumes, eggs and dairy products. Slow sugar intakes must also be substantial to give the body enough energy. Finally, you have to make sure you stay well hydrated, by drinking water, to compensate for the water losses associated with sport.
What are the health benefits?
Bodybuilding allows you to exercise and refine your silhouette, but these are not its only virtues. According to a study published last March, scientists show that muscle strengthening improves the quality of sleep, compared to cycling or running. Other studies have shown that practicing 30 to 90 minutes of strength training per week reduces the risk of premature death.
