Being able to fit into your existing clothes doesn’t mean you are ‘fit.’ I realized that when I picked up the 5 lbs weights in my first fitness class. I was sweating, breathing heavily, and felt like I am going to die in the next twenty seconds! But kept going on, class after class, and then started to see results while increasing the weights! Based on your fitness level, you can do various weight exercises to stay fit. Weight training serves the dual purpose; it helps in weight control and builds strong muscles.
WARM-UP IS THE KEY PLUS MONITOR YOUR BREATHING
When we are motivated, we want to jump right into the action, it might be true for when you have a great idea for a book, but not for the exercise!
Warm-up with five to ten minutes of aerobic exercise. Warm-up loosens the tight muscles, and you will be able to sustain through your exercise routine and lift more weight if you warm-up nicely.
It is a human tendency to hold the breath when we are lifting something; we forget to breathe because we are too focused on lifting the weight. Don’t forget to breathe during your weight training. Inhale and exhale as deep as you can so that the oxygen goes into your body, breathing through the mouth during exercise helps in the maximum intake of air, keeps the body cool, and you don’t feel drained.
If you are training at home, then make sets of exercises, the most common is 15 repetitions per set. You may mix and match the exercise reps based on your strength and comfort. There are many YouTube video tutorials to follow, but it is always advised to do strength training under the guidance of a professional trainer, posture, speed matter a lot, and a trainer can guide you so that you don’t injure yourself. During all the activity, remember to breathe. Take a short breather between the sets to recover. Here are a few which you can do at home but we always advise to do them under the guidance of a professional fitness trainer.
LYING CHEST FLY
You can do this exercise on a bench or on floor lying on your back. If lying on your back, then make sure that hips and knees are at 90 degrees with the back. Hold weights in your hands, push your arms straight up in line with shoulder palms weights facing each other. Inhale and slowly start lowering your hands on the side, bend you your elbows a bit.
If lying on the floor, you don’t have to touch the floor, and hands can be a couple of inches above the floor. If you are doing this exercise on the bench, then continue lowering the arms till the elbows are lower than shoulders. Pause here, exhale, and slowly close your arms back to the starting position to complete one rep. Perform 10-15 reps based on your comfort.
Use lighter weights for this step if you are a beginner. Stand with your feet shoulder-width apart. Hold a dumbbell in each hand and extend your arms overhead. Then slowly without jerking your elbow, start lowering the right dumbbell behind your neck, pause, and then raise the arm back to the starting position. Repeat with the left hand.
This one is easy. Sit on a chair with back support and put your feet flat on the floor. Hold a dumbbell in each hand. Pick a weight that works for you. Bend your arms and bring weights close to shoulders. Make sure your palms are facing towards the front. Start pushing the weights over your head till your arms are straight. Don’t stiffen but push the weights away from your head up. Slowly bring back the arms to the shoulder. Next step? Repeat.
As the name suggests, it is a lunge but with dumbbells. This exercise is good for buttocks and thigh muscles. Stand up straight with dumbbells and then take a big step forward and bend the knee to make the thigh parallel to the ground. Rear leg is also bent. Go as far and as low as you can go without losing your balance or feeling too stressed. Then come back to standing using your legs and buttocks muscles to push yourself back and up. Complete repeats for one leg then switch leg and do the same number of repetitions. Keep your back straight and keep breathing.