Lifting weights at home...

roguex_1979

I want to tone my arms and shoulders, but sometimes can't get to the gym. I have some hand weights at home and would like to start at some point just picking the weights up and doing lifting.

Now, I know you have to get the blood flowing to your muscles because if you lift weights cold, you could hurt yourself, but what sort of movements should I be doing to get the blood flowing? Take this scenario for example:

I am sitting watching the telly and the urge to lift my weights strikes.

What should I do? Can I just wave my arms around for a few minutes to warm the area (shoulder rolls etc), or do I HAVE to go into full blown cardio mode?

Would be nice to think that I could do 200 lifts or tricep dips or bicep curls whilst watching the telly without having to do 20mins of cardio first...

monkeypantz

oooo I want to know too...I could get so much arm toning done whilst watching TV!

Smuterella

you only need to do a minute or two of shoulder rolls, I'd say - though you would be better off with a bit more. You would also be better off standing to do the weights than sitting.

Also, you really don't want to do 200 lists of anything, you should aim for a weight that only lets you lift it a maximum of 12 times before needing to rest. any lighter than that and it isn't really going to have much effect.

Chairless

I usually opt for five minutes or so of light activity using the muscle groups i intend to work whilst setting up the bench and bar etc, seems to work for me.

/endunqualifiedadvice

laddyboy

I would suggest 5-10 minutes of light cardio followed by stretching. The whole idea is to get the blood moving and getting the HR up does that. Then pick up the weights. Injuries suck. I would suggest you go to Bodybuilding.com or some of the other free websites that will give you a routine to do. I also up beachbody.com products. P90X, Insanity and so on. They rock.

Aperture_Science

you only need to do a minute or two of shoulder rolls, I'd say - though you would be better off with a bit more. You would also be better off standing to do the weights than sitting.

Also, you really don't want to do 200 lists of anything, you should aim for a weight that only lets you lift it a maximum of 12 times before needing to rest. any lighter than that and it isn't really going to have much effect.

My opinion is the same as Lisa's. You don't need to do a lot of warm up work but also 200 reps is a pointless waste of time (even if you are watching TV).

If you want the benefit of adding strength to your exercise regime you need to take it seriously and focus your attention on it and how to do it properly. You can do an excellent strength work out at home but you will need to do some reading on the subject (I believe one of the better books for women is "The new Rules of Lifting for Women") and give each work out your full attention. Anything less will give less results than you desire, certainly just lifting when the urge strikes you is not an effective plan.

Sorry to sound negative.