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Workout with a Bench Press

Updated on July 29, 2012

The Olympics start in a couple of weeks here in London. The media and politicians are probably more excited about the event than the people who work and live in London as we are the ones that will suffer from the disruption to our daily routines.

The weather we’re having too doesn’t help either. It’s rained nearly every day for the past couple of weeks and even though we're nearly at the height of summer, it feels like early spring or early autumn.

All this aside, will the Olympics inspire you to beat the struggle to get fit and stay healthy?

One Olympic event which you can easily participate in without too much effort or cost that makes a difference to getting fit and staying healthy is weight training.

I went on my Everlast Bench press for the first time this month, and while I felt exhausted and my muscles ached the following morning, I felt my muscles got a decent work out.

The Everlast Bench press took about three hours to assemble. I’ve had it three years and it's a great way to build your muscles without going to the gym.

You start of with the basic bench press kit for less than a £100 or US $150 and can add components to make it into a comprehensive multi gym.

If you’re going to embark on a weight training regime after a break for several weeks or for the first time, here are some tips you need to be aware of so you don’t do yourself an injury or make a bad situation worse:

1. If you have a history of coronary heart disease in your family or are over-weight or unfit you must visit your doctor so he/she can tell you if it’s safe. It’s not uncommon to suffer from heart failure if you have heart problems and embark on strenuous exercise activity.

2. As soon as you feel unwell or can feel strain on a muscle during your exercise routine, stop at once and relax.

3. Don’t try and beat world records, only lift weights you can comfortably lift without straining.

4. Remember to breathe out on exertion of the exercise i.e. during the lift phase and to breathe in when returning to the starting position.

5. Give yourself 24 hours rest before each weight lifting session to allow muscles to repair

I may watch the odd Olympic event on TV, but I will definitely watch the weight lifting event.

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    • jpcmc profile image

      JP Carlos 5 years ago from Quezon CIty, Phlippines

      These are sensible tips. Starting out at one's level is very important. Moreover, gradually increasing the load depends on one's progress. Some are fast others are slower. regardless of the reason, every person lifting weights must be consious about their own body and limits. More importantly, we should all respect the limits.

    • pythian2 profile image
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      pythian2 5 years ago from UK

      I agree, there's always the urge to push yourself beyond a safe weight to lift as if to beat your own record, and this is when injuries happen.

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