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Weight Training
Weight training refers to an athletic method to increase strength that utilizes
free weights and/or weight machines. One of the most popular methods of strength
training, weight training is also an effective cardiovascular training method
if performed at the right intensity and pace. In weight training, weights are
used in a series of repetitive exercises that is meant to help build muscle.
It is one of the most popular activities performed by individuals at a gym.
Often associated with images of professional body builders with almost ridiculous
muscle mass, weight training can be performed by individuals at any level of
physical condition as a method to increase strength. The exercises and techniques
performed in weight training can be catered to your particular goals, and consequently
weight training can be used to exponentially increase your muscle or to tone
your muscles. Besides its effects on sculpting your body shape, weight training
has a number of health benefits. By increasing muscle strength, you will be
able to speed up your metabolism and therefore have better control over your
weight. Additionally, medical studies have shown that weight training: increases
your bone density; increases your energy levels; decreases the risk of osteoporosis,
diabetes, heart disease, and cancer; increases your coordination and balance;
prevent injuries caused by weak muscles; and increase your self-confidence by
increasing your body satisfaction.
One of the most fundamental aspects of weight training is finding the right
techniques that are suited to your desired goals. In most instances, two to
three sets of weight exercises, which specifically works out one muscle group
or works out a variety of muscle groups, is sufficient. A set is comprised of
a number of repetitions, which refers to the number of times you perform a specific
weight activity. If performing a low number of repetitions (3 to 5 per set),
weight training is then geared towards strength development. When performing
a higher number of repetitions (15-20 per set), your weight training program
is then geared towards muscle endurance and muscle toning. For most individuals,
the amount of repetitions per set range from 8 to 12, as this allows for muscle
growth while improving strength and endurance.
Weight training is a fundamental component for maintaining good physical health.
It prevents muscle loss while increasing your metabolism. However, weight training
needs to be performed in a correct manner for it to be effective. Many individuals
find it helpful to either have a trainer or a friend experienced in weight training
to show them proper weight training techniques. After being more experienced
and comfortable in a weight training program, a person is able to cater their
weight training to suit their desired goals.
As weight training techniques emphasize isolating single muscle groups or only
a few related muscle groups at a single time, understanding how muscle strengthens
is fundamental in having an effective weight training program. Muscles increase
in strength only when it is forced to extend beyond its customary intensity.
To increase your muscle’s customary intensity level, it is recommended that
you: increase resistance by increasing the weights used during repetitions;
increase the number of repetitions performed on a particular weight; or increase
the number of sets performed of a particular weight exercise.
It is important to remember, though, that weight training should not be the
sole method of maintaining your overall physical health. It should be supplemented
with cardiovascular activities such as running or playing sports like basketball
or hockey. Caution should be taken to not overextend your muscles as it can
lead to injury. Therefore, make sure not to try to perform too many repetitions,
sets, or exercises at a particular high weight, if you feel like your body is
unable to handle it. When performed correctly, weight training is one of the
most effective techniques in improving your overall health.
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