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Conditioning Weight Training

The conditioning weight training will work on your most important muscle groups.

How often to weight train?

If you train once a week, you can maintain a reasonable level of fitness. You will improve your overall fitness level with two training per week. When you train with weights three times a week, you’ll notice a definite improvement.

How long is a weight training session?

45-75 minutes and make sure to rest the next day. You get the best results when you stress your body on a workout day then followed by a day of rest. The muscles recover from stress on the rest day and rebuild stronger.

How to prepare yourself for weight training?

The first thing to do is stretching to prepare your joints and muscles for extended range of motion. Thus help prevent injury.

Stretch until you feel a little tension. Hold the position for 10-15 seconds then extend the stretch a bit farther for another 10-15 seconds. Don’t bounce or jerk. If you feel pain, stop it, back off a bit.

After stretching, warm up your muscles and joints and also to get the blood moving to your extremities. The warm-up can be star-jumps, push-ups, sit-ups, running, skipping, working with light weights, etc..

The order of strength exercises:

  1. Abdominals
  2. Thighs
  3. Chest
  4. Back
  5. Shoulders
  6. Triceps
  7. Biceps

When working with weights, you have to keep yourself to safety precautions to prevent injury!

  • Don’t jerk or twist your body and neck when lifting
  • Use proper position
  • Don’ use too much weight
  • Start with lighter weight and increase it gradually
  • Don’t hold your breath. Breathe in and out through your nose and mouth
  • Focus on what you are doing
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