It’s Wednesday and we are back with another fitness tip.
Beginners we are almost at the end of the road for you guys, for beginner tips. This week we want to tell you something that you need to know but might be afraid to know. Your WEIGHT!
Beginner Tip 4 Week 4: Know Your Weight and the Right Way to Use it
Most people are confused the first time they walk into a gym, Higgins said, but are afraid of asking for advice. But if that’s you — get over it.
“If you don’t know ask,” he said. “By law, gyms have to have people who can help show you how to work out on the machine, and it can save you from badly injuring yourself.”
In addition, many gym newbies go for the heaviest weight they can — a rookie mistake.
“Go on a weight machine and, starting at the lowest weight, pull it down and keep adding on from there. Just keep increasing the weight until you reach a point where you can only do one or you can’t do any. That’s too much”
Once you find your maximum weight, two-thirds of that number is where you should start.
“You should be able to do about 12 reps,” Higgins said. “It should be easy, but it shouldn’t be difficult to the point where you’re straining.”
Finally, once you have a weight you’re comfortable with, don’t get too eager to increase it.
“You should not increase it more than 10 percent in a week,” Higgins said. “If you do, your risk of injury increases exponentially.”
This weeks tip is from Everydayhealth.com .