Weight Training

Weight Training

A lot of people think that weight training is only for bodybuilders and athletes. However, weight training can be beneficial for anyone looking to improve their health and quality of life. Weight training can help you build muscle, lose fat, and increase your strength and endurance. It can also help you improve your bone density and reduce your risk of injuries. If you're new to weight training, it's important to start slowly and focus on learning the proper form for each exercise.

Weight training 101

Weight training is a kind of strength training that uses weights for resistance. Weight training imposes a stress on the muscles that makes them grow strong, the same way that resistance exercise improves your heart. With free weights, such as barbells and dumbbells, or with weight machines, you can train your strength. You can also increase your strength by using body weight or other resistance exercises, such as resistance bands.

How much weight is best?

The amount of weight that is best for an individual depends on many factors. These include height, age, gender, muscle-fat ratio, and activity level. A person's ideal weight also changes throughout their life. For example, a baby's weight changes rapidly in their first year of life. For adults, a slow and steady weight loss is usually best. Sudden or large changes in weight are not usually healthy.

Don't lift too much weight, as doing so could cause discomfort. The best way to lift weight is to lift too little, rather than too much, since your body is designed to get used to weight training. Also, be sure to use a spotter when lifting weights and when using machines.

Weight training: It's all about technique

Exercise training is important for maintaining a healthy lifestyle. Weight training provides important health benefits when done correctly. But by neglecting proper form or by doing it incorrectly, you might end up with injuries, such as sprains, strains and fractures.

For best results, consider these basic weight training principles:

• Learn the proper technique. If you're new to the fitness field, work with a trainer or fitness expert to learn proper technique and form. Even experienced athletes may benefit from a reminder of proper form during certain times.
• Take a moment to warm up. Muscles that are cold are more likely to tear than those that are warm. Pick an activity like brisk walking or jogging for five minutes or seek other ways of warming up for five or 10 minutes before doing weights.
• Do 3 sets of repetitions. Various theories exist purporting to explain how to best approach weight training, such as emphasizing repetitions and lengthy stays at the gym. But scientific analysis shows that a single set of physical exercise with a weight that tires your muscles is unlikely to be as effective as three sets of that same work. 
• The weight should be appropriate. The proper weight to lift is heavy enough to tire your muscles after about 12 to 15 repetitions. You should be barely able to finish the last repetition.
• Start gently. If you're a beginner, you might be able to lift only a few pounds at first. This is no big deal. Once your muscles, tendons, and ligaments get used to strength training exercises, you may be surprised to see how quickly you progress. Once you may carry out twelve to fifteen repetitions freely with a weight, gradually increase the weight.
• Take the time to rest. Rest one day between trainings of each muscle group to give your muscles time to recover. You might choose to focus on multiple different muscle groups in each session two or three times per week, or work on a single muscle group on a single day. For example, on Mondays you exercise your shoulders, on Tuesdays your legs, and so forth.

Benefits of Weight Training

Many people think endurance and weight training are one and the same, but that's not true. You need to adhere to a thoroughly planned, long-term periodic body conditioning program if you wish to build muscle mass.

• Your metabolism increases as you build more muscle.
• Strengthen bones
• Strengthen connective tissue (tendons and ligaments)
• Strengthening your core muscles will help you become stronger and be able to do even more things effortlessly.
• Help you avoid injuries
• Increase confidence and self-esteem
• Improve coordination and balance

Weight training do's

When you're weight training, do:

• Lift the proper amount of weight.  Starting with a weight that you can lift comfortably 12 to 15 times can enable you to be strong quickly. For many people, one set consisting of a 12 to 15-repetition that fatigues the muscle tissue can be quite helpful. As you get stronger, progressively increase the weight.
• Keep in proper form. Learn to execute each exercise properly. When lifting weights, move through the full range of motion in your joints. The better your form, the better your results, and the less likely you are to injure yourself. If you're uncertain about your exercise technique, ask a personal trainer or other fitness specialists for help.
• Breathe. You might be tempted to hold your breath when lifting weights, but don't do so. Instead, breathe out as you lift the weight and breathe in as you hold the weight.
• Find balance.  Work the entire group of body muscles, including the back, torso, arms, shoulders, hips, and lower legs. Strengthen the muscles of your front sides and backs of the arms in a balanced way.
• Mix in some strength training into your exercise routine. The Department of Health and Human Services of the United States of America advises including strength-training exercises for every major muscle group into a fitness routine at least two times a week.
• Rest. Refrain from training the same muscles for two consecutive days when possible. Daily exercises for different muscle groups on a given day is acceptable. For example, train your arms and shoulders muscles on Monday, your Legs muscles on Tuesday, and your body's other parts throughout the week.

Weight training don'ts

Follow these tips to avoid common mistakes when you're weight training:

• Don't skip the warmup. Warm muscles are less susceptible to injury than Cold muscles. Before undertaking strength training, you may want to warm up with 5 to 10 minutes of brisk walking or other aerobic activity.
• Don't rush. Control your weight carefully, taking it slow. Doing this will help you isolate the muscles you intend to work through, and it will also allow you to abstain from using momentum to lift the weight. Allow yourself to rest for about one minute between each one.
• It's important to not overdo it. For most people, just doing a single exercise to the point of exhaustion is enough to get in a good workout. Additional sets may take additional time and contribute to overload injury, but the number of sets you perform might depend on your fitness objectives.
• Pain should not be ignored. When a workout causes you pain, discontinue it. Repeat the activity shortly or attempt it with a lighter load.
• Don't forget to wear proper footwear. The traction that shoes provide, particularly on slippery surfaces, can help you from falling or injuring your feet when you're lifting weights.

Remember, the more you concentrate on proper weight training techniques, the more you'll get out of your weight training program.

Choose Your Resistance

Personal preferences will determine your equipment choices depending on where you choose to exercise. The workout options could include:

• No equipment: You won't need any extra stuff if you're just beginning or if you're low on money and want to start simple. This no-weight workout provides you with some easy tips for how to work out with no equipment at all.
• Resistance bands: You can use these for exercising in your home and on the road, and they are not as limited as yoga studios. These are versatile, allowing complete body exercises.
• Dumbbells: You can pretty much always start with a couple of dumbbells, but you should choose from mostly light, medium, and heavy sets: start with a light set of weights (3 to 5 pounds for women, 5 to 8 pounds for men), and then a Medium set of weights (5 to 10 pounds for women, 10 to 15 pounds for men), and a Heavy set of weights (10 to 20 pounds for women, 15 to 30 pounds for men).
• Machines: You can become a member of the gym or buy a home machine to use all of the equipment that you find there.
• Kettlebells: Kettlebells are a terrific way to build strength and endurance when done properly. The best option is to receive instruction from a trained professional prior to using them, though it is totally acceptable to use them without professional assistance.

Weight training has many benefits for both men and women. First, it helps to build strong bones and muscles, which can reduce the risk of injuries. Second, it can help to improve balance and coordination. Third, it can help to burn calories and promote weight loss. Fourth, it can help to increase energy levels. Finally, it can help to improve mood and reduce stress levels. 

If you're looking to start your weight training journey, we have all the basic equipment you need! You may visit our website Pro Therapy Supplies or call us at 770-441-9808 for inquiries.