Strength-Training Exercises Lower BMI
No matter how you plan to lose weight, strength-training exercises will play an important role. If you’re planning on having weight-loss surgery, lifting weights will help you lose weight and keep it off for good.
If you’ve never lifted weights before, it can be a little intimidating at first. However, if you enlist the help of a personal trainer or exercise professional, it’s easy to learn the basics of lifting weights. Proper form is important to make sure you exercise your muscles effectively without risking injury. You want to warm up before lifting weights and stretch when you’re finished. This helps prevent injury.
Lifting weight does take some education, but the benefits are worth it. Studies show that strength-training can lower your risk for Type 2 diabetes and cardiovascular problems. Women who lift weights regularly also have a lower body mass index compared to those who don’t lift any weights at all, research shows. When you build more muscle, your body burns more calories.
Another benefit to lifting weights is that you’ll likely have more energy and be able to sleep better. Getting enough sleep helps people lose weight as well.
Strength-training helps before and after weight-loss surgery
Here are some tips to keep in mind as you begin a strength-training routine:
- Do strength-training exercises for all your major muscle groups at least twice a week. Don’t lift weights for the same muscle groups more than three times per week.
- Give your muscles a break. Don’t work out the same muscle group two days in a row.
- If you’re new to weight, start with a very low weight or no weight at all. The weight of your own body may be enough to get started. Gradually add weight one week at a time.
- Challenge your muscles. If the weight is too light, you won’t see much benefit.
- To figure out how many repetitions you can do, start with the lightest weight possible. If you can’t lift or push a weight at least eight times in a row, it’s too heavy. Use a smaller weight. If you can lift the weight more than 12 times in a row without any trouble, it’s probably too light for you. Try increasing the weight.
Don’t worry if you feel sore for a few days. That’s normal. If you’re feeling exhausted or feel sore in your joints, you could be overdoing it. Exercise and weight-lifting should not cause any pain.
Source: National Institutes of Health