Weight Training
Weight training builds muscle, decreases body fat, improves health and overall endurance and strength. Metabolism increases, more calories are burned and depending on how exercises are performed, muscles become stronger, toned or dramatically increase in size. Weight training improves coordination, balance and the body becomes less prone to injury. In addition, exercise and training improve confidence and self-esteem.
Train at Home
When opting to train at home it is essential to have the proper equipment and technique. The type of equipment used in a home environment ranges from simple and inexpensive to elaborate. Ankle and wrist weights, resistance bands, dumbbells and free weights along with steps and weight benches, are economical choices for the beginner. Many mass merchandisers sell multi-function weight machines, which are capable of a wide range of exercises.
Correct lifting technique and posture are necessary to prevent possible injury, especially when adding weight later on during the course of training. Weight training DVD’s and videos demonstrate proper technique for exercises involving the various major muscle groups. Individuals work out while watching the video, gaining instruction and advice. In this way persons visualize the various exercises and the method required to properly perform them. This training method motivates people to participate in a program by eliminating the sense of working out alone and offers words of encouragement.
Persons may also work with a personal trainer, an online trainer, or in a fitness center equipped with staff to provide advice and support.
Beginning Training
Prior to beginning any exercise program, trainers advise that all persons receive approval from a health care provider. Approval is vital when persons are recuperating from an injury, have underlying medical conditions or have been sedentary for an extended period of time.
The first few weeks of training involve a gradual overall body conditioning period to learn techniques, establish a routine, and prepare the body for advanced lifting. Experts suggest working out anywhere from three times a week to every other day. Rest days between sessions are vital to allow muscles to relax and regenerate. Days off are especially important when soreness or stiffness occur. If muscles continue to experience discomfort following a day off, another day of rest may be required, especially when training is first initiated.
It is necessary to drink at least 8 ounces of fluid before exercising and consume fluid during the workout to compensate for loss with perspiration. This ensures muscles are adequately hydrated for optimal performance. Wear comfortable clothing and use the proper equipment.
Weight Lifting Exercises
Warm up muscles, prior to lifting, for 5 to 10 minutes with any type of light cardio workout to prevent possible injury. Many warm up by jumping rope, running, performing a quick overall workout with light weights, using an elliptical, a stationary bike or a treadmill.
Include 1 or 2 exercises from each muscle group for 10 to 20 repetitions of each exercise during a session. The appropriately sized weight is one that allows all the repetitions to be done correctly, but causes an increase in difficulty. When a person needs to use the body’s momentum or swing a weight to complete a repetition, the weight is too heavy.
Abdominals
Crunches, reverse crunches, oblique twists, pelvic tilts or sit-ups
Back
Back extensions, lateral pull downs, one armed rowing or two handed seated rowing machine
Chest
Bench press, chest press machine, flat bench dumbbell press, pectoral deck machine or push-ups
Biceps
Concentrated curls, dumbbell curls, or hammer curls
Triceps
Dips, kick backs or lying tricep extensions
Shoulders
Dumbbell press, front raises, lateral raises or overhead press
Calves
Standing calf raises
Hamstrings
Dead lifts, lunges or leg curl machine
Quadriceps
Leg extensions, leg presses, lunges or squats
Upon finishing a lifting session, always perform full body stretches following lifting sessions that include full range of motion for joints and muscles. Avoid stretches that could damage fragile ligaments or tendons.
Types of Training
Once the conditioning period is complete, individuals may progress using various training methods.
To improve overall health and muscle endurance, use appropriately sized weights that allow completion of 15 to 20 repetitions of an exercise and perform 1 to 3 sets on that particular muscle group. Rest 30 seconds to 1 minute between sets.
For toning, decreasing body fat and building muscle, lift weights that allow completion of 5 to 10 repetitions of an exercise and perform up to 3 sets related to a particular muscle group. Rest 1 to 2 minutes between sets.
To build dramatic muscle bulk, use weights heavy enough to allow only 1 to 5 repetitions of an exercise and perform 1 to 3 sets in that particular muscle group. Rest 1 to 2 minutes between sets.
