Free Weights – Using Them Properly For A Full Workout

The most important thing about using free weights in your fitness routine is to check with your doctor that you are healthy enough to use them. If you’ve been diagnosed with a heart condition, have bouts of dizziness, have bone or joint problems that could worsen with change in activity or are currently on medications for blood pressure or heart conditions, you need to discuss your regime with your doctor for your own safety. Daily exercise of as little as 30 minutes a day has huge benefits to the body. Weight training is a great way to work out as well as strengthen and build muscles.

The barbell and the dumbbell are the two primary types of free weights. The former is a long bar with the weights resting on each end, while the latter which is smaller and meant to be used to life with one arm. both varieties come in concrete, plastic, and chrome depending on the brand and the quality. The dumbbells tend to be easier to use and you can get them in weight ranges of 5 pound up to 150 pound per dumbbell. When you are shopping for these, make sure the handle is comfortable and you don’t feel strained holding it. Also know your limits as well as your strength before practicing with these weights. Try out various models before bringing any home so that you can be sure that they are comfortable to your hands and do not place too much weight on the muscles in your arms.

These types of weights are so popular because they allow you to be free-moving while using them. Free weights require not only physical strength, but also muscle coordination for safety and toning reasons. A good grip and stable stance are important. If you are using barbells, it would be a good idea to have a ‘spotter’, someone to stay nearby should anything go wrong. Try to not use too much weight either, even with dumbbells, to avoid any undue muscle strain, sprains, or other injuries. Make sure you understand the exercises you plan on doing with your weights for the best possible outcome.

The exercises you can do with these types of weights are really versatile. They can be used to increase muscle strength, endurance and power. You can also exercise all your muscle groups with a combination of barbells and dumbbells.

Targeting your upper body you can do bicep curls, tricep extensions and bench presses. Torso exercises include abdominal curls and side plank. You legs can benefit from squats, lunges and heel raises. Learn the correct techniques, exercise both sides of the body, control your movements so momentum doesn’t get the best of you, and breathe.

Though not every fitness routine includes free weights, they are a popular inclusion in them. Everyone is looking to burn calories, and increasing bone and muscle strength is always a huge plus as well. Coupling weight training a few times a week along with 30 minutes of aerobic workouts daily creates a well balanced fitness program that can be done from your own home and without the need of paying gym fees.

One of the most overlooked but effective types of fitness equipment are free weights. Though they do not have the pizazz of other equipment types, they make up for it in pure results.