Friday, February 20, 2015
Basics of Weight Training
To some, exercising can be a hard task to fulfill, to others it’s a lifestyle, but everyone should incorporate weight training at least 2-3 times per week.
Weight training is a type of strength training where one focuses on muscular growth. To accomplish these goals, one will use specialized equipment to target specific muscle groups. The specific combination of reps, sets, exercises, and weights used upon these machines depends on the aims of the individual performing the exercise. Sets with fewer reps can be performed with heavier weights to gain more mass as well as sets with higher reps with lighter weights for more tonning. Types of equipment that you will find in a normal gym for these exercises include barbells, dumbbells, pulleys and the weight machines.
When beginning a workout, one should always warm up the body first. A proper warm up takes 5-20 minutes. The main reason for warming up is injury prevention. Another added benefit is the increase of blood flow and flexibility, which lessens the chance of a muscle pull or joint pain.
Benefits of Weight Training:12
• Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living (ADL's). You will be able to work harder and longer with the proper weight training activities.
• It improves bone density. One of the best ways you can control bone loss as you age is to add strength training into your workout plan.
• It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age.
• It increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.
• It improves your quality of life as you gain body confidence. Strength training will not only make you strong, but will also help with managing your weight.
So when you begin your training, start with the warm up; whether that is running, pushups, lunges, or jump rope, anything that will increase the heart rat and warm up the muscles. Also start out slow, begin with using light weight. You will lower your risk of injury and ease into a new routine. Once you become comfortable with the program then you may begin to add more weight as you go. Switch it up. Don’t repeat the same workout every time, speed up, go heavy, or change the routine. Use different workout routines for each muscle group. You’ll become more knowledgeable and see better results.Most importantly though, the use of proper form is precedent during a workout. Failure to use good form during a training set can result in injury or a failure to meet training goals.
1Gustafson, K. (n.d.). 5 benifits of weight training. Retrieved February 13, 2015, from Active: http://www.active.com/fitness/articles/5-benefits-of-weight-training
2Hamilton, M. (2014, March 17). Weight lifting tips for women. Retrieved February 15, 2015, from Women's Health: http://www.womenshealthmag.com/fitness/lifting-mistakes