Free Weights

Free weights have become a very popular form of workout equipment for both men and women alike. More often than not you will find quite an extensive selection of them in a gym, targeted to different weights and workout styles. It is extremely important not to over extend yourself. This can cause injury to your body, so be sure to warm up and never over exceed the weight you can comfortably handle. Machines are designed to move a weight along its designed track. With free weights, you can optimize your muscles because they are engaged to help you keep the movement flow as it should. Exercises which use compound muscle groups are the best for overall strength building. Free weights come in a couple different forms of weightlifting equipment.
- Dumbbells - These come in a fixed weight (actual size) or with free weight plates - which allows you to adjust the weights to your preference.

- Bench - The bench also uses free weights - which are secured onto a bench press bar. A standard bench press bar weighs about 30 pounds.
        
There is also a piece of weightlifting equipment called the nautilus. It allows an individual to freely choose the weight that they would like to have while working out your legs, chest or arms on a piece of machinery. These are usually multi purpose machines.  Work Your Heart Before Your Muscles
     Before hitting the weights, you should spend about 5-10 minutes getting your heart pumping. Spending a warm up on a stationary bike or treadmill before lifting will increase your blood's circulation and which will warm up your muscles. It also gives you some time to visualize your workout so you can psyche yourself up. Cardiovascular training is very important and your heart should never be overlooked. It is the most important muscle of in our bodies. So remember to begin with a light workout to get your heart rate going