4 reasons why you need to start weightlifting

If you are trying to lose weight, chances are you will be told to incorporate a weightlifting programme, along with cardio exercises. You can start with easy dumbbell exercises that will help you to gain muscle strength and tone your body. These include forward and backward lunges with dumbbells, dumbbell clean and press exercises, bent-over and rowing with dumbbells, double crunches with dumbbells and dumbbell snatch and jump.

You can also replace dumbbells with 1-litre water bottles.

Here are some benefits of dumbbell exercises.

  • Dumbbells can be used for a variety of movements

The best thing about dumbbells is that you can use them for a variety of exercises and movements. Most of the equipment in the gym involves movement only in one particular way, thus benefitting only some specific muscles. Dumbbells offer more scope for targeting various muscle groups.

  • Dumbbells enable mechanic and metabolic overload

Dumbbells provide two types of overload that lead to muscle growth: mechanic and metabolic. Mechanic overload is the result of damage caused by muscle contractions, which stimulates the repair process, which, in turn, leads to an increase in muscle size. Metabolic overload happens when a muscle is worked to fatigue. This causes muscle cells to store more glycogen, leading to an increase in the size of muscles. Mechanic overload is generated by heavy dumbbells, while moderate-weight dumbbells, combined with many repetitions, produce metabolic overload.

  • Dumbbells improve muscular coordination

Dumbbell exercises are great for improving inter- and intra-muscular coordination. Lighter dumbbells improve inter-muscular coordination, while heavier dumbbells facilitate intra-muscle coordination.

  • Dumbbells enable you to focus on one body part at a time

Dumbbells allow you to focus on just one arm or leg at a time. This kind of an overload enables you to increase muscle strength. You can use a single dumbbell for a one-arm overhead press or a split-leg goblet squat to create overload in one limb at a time.




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