Contents:
- Medical Video: How To Calculate A Sling Load
- How much weight do you have to lift when lifting weight?
- 1. Choose the weight of the load that can be lifted this much
- 2. The last repetition should not make you tired
- 3. When should I add to the burden?
- 4. If there is no right load, reduce or add repetition
Medical Video: How To Calculate A Sling Load
Do you just want to start weight lifting? Or have you been doing this type of exercise long enough? No matter how long you have been exercising with weights. Because the key to the success of weightlifting exercises (also called lifting weights) is in the technique. Well, have you been carrying the weight you have been carrying so far?
Do not let you lift weights that are too light or too heavy. This can make your practice ineffective even though you have lived it for a long time. In addition, you also risk being injured.
So how do you ensure that the weight of the load is appropriate and effective for your training? Here's the full review.
How much weight do you have to lift when lifting weight?
Everyone is encouraged to lift weights with different weights. This depends on the physical strength, weight, and condition of each person's body. However, basically there is a formula that you can apply when weightlifting exercises.
According to the guidelines for training muscle strength from the American College of Sports Medicine, you should lift weights that weigh approximately 60 to 70 percent of the heaviest burden which you can still lift in one lift.
So first you have to try lifting various dumbbell, barbells, or other types of loads that you use exercises with different amounts of load. Try until you find the hardest load that you can still lift even though you are tired.
For example you can lift dumbbell weighing 6 kilograms (kg) in one hand without losing balance. While the 9 kg load is too heavy for you to lift.
Well, that means counting 60 or 70 percent of 6 kg. Because 60 percent of 6 kg is 3.6 kg and 70 percent of 6 kg is 4.2 kg, you can lift the load in one hand weighing 3.6 to 4.2 kg.
However, this formula can still change again according to the target of each exercise. You can also consult directly with the trainer fitness to determine the ideal weight for you.
Tips on choosing the right weight lifting for beginners
In addition to calculating the weight of the load with the formula above, there are still some tricks to determine the right weight for weightlifting exercises. The following tips and tricks.
1. Choose the weight of the load that can be lifted this much
If you have trouble calculating with a formula or want to try it yourself, there are ways you can do it. We recommend that you choose a weight that you can lift as many as eight to twelve repetitions without feeling uproar or exhaustion.
2. The last repetition should not make you tired
Lifting weights is tiring, but with the right weight you should not feel tired at the last repetition.
So for example you do ten repetitions that are repeated up to three sets. This means you lift the total load 30 times. At the 25th to 30th reps you should feel difficult, but not until tired and want to give up. That's a sign that the load you choose is too heavy and still needs to be reduced.
3. When should I add to the burden?
If at the 30th repetition you don't feel tired anymore, it's time for you to add to the burden. Remember, just increase the weight slowly. Your body still has to adjust again to the new weight.
4. If there is no right load, reduce or add repetition
Sometimes heavy choices dumbbell or barbells that are on the gym You are not complete. If that happens, adjust your weight to the number of reps.
For example, if the load of 4 kg makes you very breathless. Instead of doing a total of 30 reps, reduce it to a total of 24. Or a 4 kg load is too easy for you? The repetition will be a total of 36 times.
