Date post: | 01-Jun-2015 |
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Sports |
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WEIGHT TRAINING
Weight Training: a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand
In other words, lifting weights can make your muscles bigger and stronger
Benefits
Weight lifting• Boosts metabolism• Increases muscular strength and
endurance• Strengthens bones • Helps in preventing injuries• Improves coordination and balance
Burning Calories
Muscle burns more calories than fat, so building muscle will increase your metabolic rate
Increased after burn - High intensity strength training can help you burn extra calories for hours after a workout
Many studies show that each pound of muscle can burn anywhere from 30 to 50 calories per day!
Muscle Groups
The most commonly worked muscle groups areChestBackShouldersBiceps and TricepsQuadriceps and HamstringsAbs
Do’s
Warm up: stretch and do a light jog or run before you exercise (5-10 minutes)
Ask a trainer, if you have a questions about proper form
Cool down: stretch for 5-10 minutes after you’re finished your workout
Don’ts
Don’t lift without a spotter Don’t lift the same muscle groups 2 days
in a row; give them time to rest and recover
Don’t swing and use your body’s momentum to lift a weight; that probably means you need to use less weight
Don’t hold your breath while doing an exercise
Misconceptions
• Lifting weights stunts growth in adolescents; False
• Weight training increases bone mass density
Types of weights
Free weights (barbells, dumbbells, hand weights, etc.) work a group of muscles at the same time
Machines isolate a specific muscle
Dangers
Anabolic steroids Lifting by yourself; always have a spotter Medical issues- damaged joints or
tendons, tearing a muscle
Women and weight training On average, muscle accounts for about
a third of a woman’s weight Women have high rates of osteoporosis;
weight training fights this by increasing bone mass density
Helps sculpt body Can increase strength 30-50%
Push vs. Pull
Push exercises involve a variety of muscles including theChest TricepsQuadricepsCalvesShoulders
Pull exercises often involveBicepsBacksAbsSome shouldersHamstrings
Common push exercises
Bench press Squats Dips Overhead press Calf raises
Common pull exercises
Pull ups Lat pulldowns Crunches Hamstring curls Rows Bicep curls
Do pull exercises one day and push exercises the nextThis will help the worked muscles rest and
rebuildGive yourself at least one day to rest per
week (beginners will often require more)
In all, weight lifting is a fun way to exercise
Is it for you?
Why don’t you discover for yourself?