Almost every one of us familiar with the weight lifting workout, it’s very popular and widely performed workout all over the world. But, it’s not inevitable to perform this type of workout at the initial level of exercising.
It’s a vigorously intense workout, which should be performed after certain types of moderately intense workouts. More importantly, to perform this type of exercise you should get yourself admitted to the nearest gym beside your home.
There are much debates being found in different media about the comparison of effectiveness between the cardio and weight lifting. I don’t want to bring those debates for you, which may divert you to more complications on selecting the right one.
To get relief from the confusion, I would like to mention that cardio is definitely more effective than weight lifting for weight loss process. Performing cardio exercise in the fat burning zone will obviously pave the way to lose weight or burning fat.
On the other hand, hence you are performing weight lifting 4 days a week in a gym; it will necessarily help you on spot toning instead of weight losing. But, as weight lifting helps the calorie burning, that is why it would be helpful to lose weight alongside.
Calories burned by weight lifting
From the different previous articles of this website, you might already know that the calorie burning by performing various workouts is quite a relative issue, which usually varies for different reasons.
However, by conducting researches ‘Harvard Medical School’ were able to figure out some standard values of calorie burning by weight lifting.
In general a person weighing 125 pounds of weight can burn about 180 calories by performing weight lifting about an hour. And a 155 pound weight person can burn about 266 calories in that regard.
Health benefits of weight lifting
Among the various benefits of weight lifting, few important health benefits are-
- It can shape your body fitness
- Weight lifting can burn enough calories from the body
- Weight lifting can trigger the metabolism process
- It can strengthen your bones and muscles
- It will help to keep your cardiovascular and respiratory health fit
- Your stamina for performing different types of work will certainly increase course of time by performing weight lifting on regular basis
Some cautious steps that must be taken at the time of workout.
- Before starting, the core part of the exercise warm up is must for you. Walking or stretching for 10-15 minutes is best form of warm up.
- Don’t over look your position. When you are not well known about your position and just concentrate on weight the workout will not bring the right result for otherwise it will make you injured badly.
- Workout In same tempo is beneficial for your body structure and long-term weight loss process. When you are in a same tempo,the body remain in a rhythm that helps to keep equal pressure to the whole body.
- Breathing properly is crucial for the right form of workout. If you don’t know how to and when to take and leave breath then the body muscle cannot get the oxygen rich blood at right time and at right place.
- Take at least a break for 48 hours before the next strength training session. In that period, the tissues of the muscles are repaired.
Disadvantage of weight lifting
The main disadvantage of weight lifting is safety. If you are a beginner, you should start with cautious. Never try to do any weight lifting exercise alone. Always keep a trainer or helper around while you are doing weight lifting exercise.
One of my friend was trying to perform weight lifting exercise alone. Suddenly he lost his balance and injured himself very badly. He had to go to hospital for a month. So don’t try it yourself if you are awkward in it.
Weight lifting make your body move completely. So you need complete balance and control on your body. Otherwise, you may lose your balance. Losing balance sometimes causes fracture and ligament tearing.
Ask you trainer about right weight you should take. The weight lifting depends on your weight, age, your ability. Your trainer will decide the amount of weight you should lift after analyzing your profile.