Weightloss and Wellness

Tag: Weightlifting

Pumping Iron: Here are 4 Reasons to Do it

Pumping Iron – 4 Reasons Why You Should Be doing it.

Danielle Cerullo

Pumping iron, or strength training refers to exercises like weight lifting, leg presses and dumbbell routines. These exercises get progressively more difficult as you advance your program.

The idea of exercising with weights is to break down the muscles so that they rebuild themselves bigger and stronger. Many people ignore weight training in favor of pure cardio because they assume that strength training is just for those who want to build bigger muscles, however they are wrong.

There are many other benefits to pumping iron.

1) Build and maintain muscles

To begin with, strength training builds and maintaining muscle tone. It is by far the best way to do it. As a matter of fact, in order to build muscle effectively, you need to perform exercises that are intense enough to break down the fibers in your muscles. Only then, your body will rebuild stronger muscles. Over time, it leads to muscle growth. Additionally, only weightlifting exercises are intense enough to lead to actual muscle growth.

Even if you do not want to build muscles, pumping iron will maintain existing muscle mass. Hence, it is great for older people, who lose muscle mass as they age.

2) Boost energy levels and feel great

Lifting weights raises energy levels and improves your mood. Because it is so intense, it releases endorphins in the brain which in turn boost energy levels. People often talk about a “runner’s high” for long-distance runners. Well, the same thing happens when pumping iron.

4) Improve bone health

In the same way it keeps your muscles healthy, it also keeps your skeletal system healthy. With age, bones lose density. Eventually, this will turn into a serious issue. Additionally, bone density losses start as early as age 30. Training with weights will keep your bone’s density at a healthy level.

5) Pumping Iron is good for the heart

Finally, it benefits the cardiovascular system as well. It really gets your blood pumping. Likewise, it keeps cholesterol levels low and blood pressure stabilized. While it may not be a pressing concern when you are younger, taking steps to improve your cardiovascular health at an early age will help you later on in life to achieve wellness.
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June 13, 2019
4 Kettlebell Mistakes to Avoid Injuries

4 Kettlebell Mistakes People Make

Jesper Aggergaard

Kettlebells are a versatile exercise tool. They can be used for both cardio and to build muscle, so it is no wonder that they are a very popular exercise tool. However, many people are using them without learnig how to do so properly. Are you making any of these 4 kettlebell mistakes, too?

Not realizing that kettlebells are meant to work out the lower body

Kettlebell swings are one of the main exercises that people do when they use kettlebells. A lot of people, however, make the mistake of not realizing that kettlebell swings are meant to exercise the lower body. When you do a kettlebell swing, you should be primarily focusing on working out your lower body. When doing the actual swing, your lower body should be doing the vast majority of the work. You should use your arms should be used to keep the kettlebell steady and centered, but the actual swinging should be done entirely with your hips.

Swinging a kettlebell too high

This mistake is closely related to the previous one. A lot of people make the mistake of swinging the kettlebell too high when they do a kettlebell swing. Some even go as far as swinging it up near their head. This is a big mistake since swinging the kettlebell too high puts unnecessary amounts of stress on your upper body, specifically your shoulders and your spine. So, remember, when doing kettlebell swings, try and keep the kettlebell lower, not higher. Let the momentum of your hips raise the kettlebell, do not add unnecessary force to the swing.

Breathing wrong while using the kettlebell

Breathing is a crucial part of doing kettlebell exercises right. If you want to do kettlebell exercises properly, then you need to develop proper breathing technique. A lot of people fail to do this and it holds them back. The proper way to breathe when doing kettlebell exercises is to take a deep breath while lowering the kettlebell then exhale while swinging the kettlebell.

Lifting the kettlebell from a squat position

A lot of people make the mistakes of lifting a kettlebell from a squatting position. They bend their knees too much instead of bending their hips. Your knees are not the focus nor should they be. The focus is on your lower body. So, make sure that instead of bending your knees, that you are bending your hips instead.

These 4 kettlebell mistakes can ruin a great workout. Be mindful when you exercise to avoid possible injuries.

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October 4, 2018