Weightlifting Equipment Chicago IL – EVULV Fitness
Whether your fitness objective is to gain muscle or achieve a more toned, fit body, free weight training is the way to get there.
Also known as strength or resistance training, weight training builds stronger, leaner muscles and helps to strengthen your joints and bones. It can even help enhance your general metabolism. That means your system burns calories even while you’re at rest. Stronger muscles also improves athletic capability and reduces your risk of sports injuries. Even for those who have never tried any sort of weight training, it’s simply never too late to begin. Strength training offers benefits for both males and females of practically any age and condition.
There’s no requirement that you need to be a dedicated athlete or frequent visitor to your local gym. Indeed, you do not even need to have a gym membership. All it takes is using your own body’s weight for exercises or using free weights and other Weightlifting Equipment Chicago IL equipment to see positive results.
Keep reading for more information on how to begin weight training and for some training and diet tips for newbies.
Sounds good – so what Weightlifting Equipment Chicago IL do I need to begin training?
If you have never done any kind of weight lifting before, it’s advisable to start out with the guidance a certified, experienced personal trainer. A trainer can instruct you on the correct form for certain exercises and tailor a strength training plan to your particular needs.
Many commercial gyms or community fitness facilities provide introductory training or have trainers ready to answer your questions.
While most facilities feature a combination of free weights – such as barbells and dumbbells – as well as resistance machines, you may also perform a comprehensive workout at your own home with standard Weightlifting Equipment Chicago IL equipment from EVULV Fitness.
Choosing Weightlifting Equipment Chicago IL
While weights are important, there are exercises you can do without them to help develop better muscle tone and more mass. For example, with some types of strength training, like lunges or pushups, all you’ll need is your own body weight to supply resistance.
For basic free weight equipment to expand your exercise options at home, start with dumbbells. A beginning pair of adjustable dumbbells are very affordable and can make a valuable addition to your exercise routine.
Another good option are kettlebells, which are simply round weights with handles. Many different kettlebell activities work various muscle groups at the same time. That versatility makes them ideal for a comprehensive workout, especially when you’re on a tight schedule.
Once you’re all set to begin your own weight training regimen, here are a few suggestions to keep in mind:
-Warm ups. Get started with basic aerobic effort, such as a five-minute run or walk. This helps to increase blood circulation to your muscle tissue and prepares them for an effective workout. Other good warmup suggestions are a quick round of jumping jacks or skipping rope for five minutes.
-Begin with light weights. Choose Weightlifting Equipment Chicago IL that you are able to lift ten to fifteen times with correct form. Start with one or two sets of ten to fifteen repetitions. Gradually increase to three sets or more.
-Increase weight as you progress. Once you’re able to easily perform the recommended amount of sets and repetitions, increase weight by five to ten percent.
-In between each set, be sure to rest for about one minute. This helps to avoid excess muscle tissue fatigue, especially when you’re starting out.
-Limit your sessions to no greater than 45 minutes. This amount of time is sufficient for you to achieve an effective workout. Longer workout sessions may not necessarily get better results and could even increase risk of muscle fatigue and exercise burnout.
-Do gentle stretches after finishing your workout session. Stretching will help to relieve tense muscles, increase flexibility and reduce chance of injury.
-Rest for a day in between workout sessions. Resting allow your muscles some time to restore energy reserves for your next session.
A Few Basics about Carbohydrates and Weightlifting Equipment Chicago IL
Carbohydrates are a source of energy within foods. Carbs comes from sugars, starch and cellulose. They provide fiber, vitamins, antioxidants and minerals in your daily diet. Healthy, reliable sources of carbohydrates include rice, wheat, oats, corn, barley, rye, quinoa, fruits, veggies and legumes.
Complex and Simple Carbohydrates
There are 2 types of carbs: one type that are in their natural form comprising of a chain of carbs known as “complex”. The other type are already in small pieces known as “simple” carbs.
Foods containing the simple variety are typically softer, such as bakery items, white bread or white rice. Pop, candies and other sweeteners like honey and table sugar are simple carbs too. Easy to digest and for the body to absorb, simple carbohydrates can cause a sharp rise in blood sugars and provide an energy boost.
Refined flours, for instance, are stripped of much of their naturally-occurring, high fiber. Due to processing, the body can digest them more easily, but they deliver lower amounts of healthy nutrients. Dairy, vegetables and fruits, too, technically consist of simple carbs. However, because of the protein, fiber and other nutritional content that provide, they function similar to complex carbs in the body and should be part of your daily diet.
Foods to Fuel Your Strength Training Workout – Weightlifting Equipment Chicago IL
The harder that you do strength training, the more carbs you’ll want in your daily diet to provide adequate fuel for your workout sessions. However, not all carbs are the same. Many that are found in processed food products will supply you some fast energy only to leave you tired soon after. Sweet potatoes, though, can help you feel full and also supply lasting energy. Other healthy foods to fuel your workout:
Chickpeas. If you are a regular at your local gym, make chickpeas a part of your regular diet to benefit from their nutritional content. Chickpeas are a good source of easily digestible carbs and they contain a lot of protein. In fact, they are among the least expensive sources of protein available.
-Blueberries. When it comes to carbs, blueberries might not be the first to come to mind. However, along with starches, blueberries are among the best ways to add carbohydrates to your daily diet. They contain antioxidants along with flavanols that can help lower the risks of developing cardiovascular disease, Parkinson’s, Alzheimer’s and cancer.
-Quinoa. Rapidly gaining in popularity, quinoa is a mainstay for many people who aim to control their weight and get fit. Quinoa is quite filling and also very low in caloric content. It contains a significant protein to carbs nutritional profile too. Plus, you’ll find that quinoa contains each of the 9 important amino acids, which makes it a fine side dish to a healthy meal.
-Pumpkin seeds. If you are prone to feeling sluggish in the afternoon, try pumpkin seeds as a snack rather than chocolate or candy. Pumpkin seeds are a fine source of carbohydrates for energy.
-Brown rice. A standard in the diet of many serious weight lifters, brown rice is a part of the whole grain food group. It is very rich in energy-enhancing B vitamins. In contrast to other rice varieties, brown rice can supply you with a lower-level, lasting source of energy. Brown rice retains the husk that’s typically removed in the process of making white rice.