Getting started

Before you can begin your resistance training, you must warm up. It really doesn’t matter how, a 5-10 minute jog, cycling, or fast walk, as long as you get your cardio up. Now one point to remember is that stretching is done once you finish your resistance training, it maintains or even increases your flexibility!

During the first weeks keep it light. Concentrate on techniques and proper position. 

Here are a few tips to keep in mind:

▪   Go through the complete range of motion.

▪   NEVER hold your breath (exhale when you need the most strength.)

▪   Watch your spine, keep it neutral

▪   Keep your movements controlled

▪   No Jerking

▪   Keep weights as close to the body as possible.

▪   Do the lifting with your legs and arms, not your back.

▪   One minute of recovery in between reps

Now for beginners moderate the intensity, and 2-3 days a week is a great start. Eventually you will increase the amount of weight and time! Again don’t worry about how much weight your lifting; it’s not a competition. Begin with a 2, 3 or 5-pound dumbbell, you can even try a resistance band. Remember rest is an important factor of resistance training. Don’t be anxious to see the results right away focus on consistency and progress.

Cecilia Fernandes