Weight Training
Weight training, also known as strength training, is a form of physical exercise that involves lifting weights or using resistance machines to enhance muscle strength. This practice is beneficial for overall health, as it strengthens bones and muscles, helps in weight management, and can reduce the risk of various diseases. Contrary to common misconceptions, particularly among women, weight training does not necessarily lead to a bulky physique due to lower testosterone levels. It is important for individuals to consult with a healthcare professional to assess their fitness levels and any potential health risks before starting a weight training program.
Once cleared for activity, beginners should focus on learning proper lifting techniques to prevent injuries such as sprains or strains. A gradual approach to weight increases is recommended, starting with lighter weights and gradually progressing as strength improves. Ideally, individuals should practice weight training two to three times a week, complementing it with cardiovascular exercises for optimal health benefits. Engaging in weight training not only builds strength but also enhances bone density, improves balance, and can positively impact mood and sleep quality. By incorporating this type of exercise into their routine, individuals may also experience improved performance in other physical activities.
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Subject Terms
Weight Training
Weight training, also called strength training, is a type of physical activity that refers to lifting weights (dumbbells) or using resistance (weight bearing) machines. Lifting weights stresses the muscles, causing them to get stronger. It works like aerobic conditioning, which strengthens the heart.
Weight training has many benefits for the body. It makes the bones and muscles strong, increases a person's strength, wards off diseases, helps a person lose and maintain weight, and improves a person's overall health.
Many people—women especially—mistakenly believe that lifting weights will cause them to become bulky. This is not true since women do not have high levels of testosterone, which allows men to add bulky muscles to their bodies. However, weight training can cause injury if a person does not follow proper lifting techniques.
Getting Started
Before individuals begin any weight training routine, they should visit their doctor to make sure they are healthy enough to participate in exercise. A doctor can assess a person's overall health to determine if there will be any risks associated with lifting weights. The following health concerns should be addressed with a doctor:
Does the person have conditions such as heart trouble, diabetes, or asthma?
Does physical activity cause chest pain or pain in the neck, shoulder, or arm?
Does the person suffer from faintness or dizzy spells?
Does physical activity cause the person to become winded or have trouble catching his or her breath?
Are weight-bearing exercises difficult because of bone or joint problems, such as arthritis?
Is the person over the age of forty?
Is the person inactive?
Does the person have any health problems that might be impacted or made worse by lifting weights?
Proper Technique
Once individuals have determined that they are healthy enough to begin weight training, then they should learn proper technique. If a person lifts weights in an improper manner, he or she can risk injuries, such as sprains, strains, and fractures. These can lead to more serious issues if they are left untreated.
Individuals who are new to weight lifting should work with a trainer at a fitness facility to learn how to use the machines and the proper ways to lift weights. People who do not belong to a fitness center can use other resources such as online tutorials and books to learn proper techniques.
Prior to a workout, a person should gently warm the muscles. This is because cold muscles are more prone to injuries. A person can walk briskly or perform another aerobic activity such as jumping jacks for five to ten minutes to prepare the body for exercise.
Beginners should not lift weights that are too heavy. A few pounds are typically fine for beginners as the body's muscles, tendons, and ligaments quickly get used to weight training. A person will be able to lift heavier weights as time progresses. The proper weight to lift is one that allows a person to tire his or her muscles after about ten to fifteen repetitions. The last repetition should be difficult for the person to complete. There is no correct number of repetitions or sets of repetitions for each person. It is up to the individual. A good rule of thumb is about three sets of twelve repetitions per exercise with thirty to ninety seconds of rest time between sets. Once a person can easily complete twelve repetitions per set, the person can gradually increase the weight. The right weight makes the last repetition difficult for the person to complete.
Individuals should practice good posture when lifting weights. They should start with their shoulders back and chest out in either a seated or a standing position. They also should keep their abdominal muscles tight.
Muscles need time to recover and repair themselves; therefore, individuals should rest for about a full day before exercising the same muscle group. This means people should not work their leg muscles two days in a row. Instead, they should focus on arms one day, shoulders and back the next day, legs on the third day, and repeat. Individuals should rest a day or two in between lifting weights to ensure the muscles have adequate time to repair.
Benefits
Individuals should aim to weight train for at least twenty to thirty minutes two to three days a week. They should also perform cardiovascular exercises such as running or walking in addition to eating a healthy diet for optimum health.
Weight training not only strengthens muscles but also increases bone density. This helps to reduce the risk of breaks and fractures. Lifting weights improves balance and reverses age-related muscle loss. It helps to ease anxiety and improve mood. It also helps a person sleep better.
Weight training improves a person's appearance and can help a person lose more weight than by doing cardiovascular exercise alone. Research has shown that lifting weights provides a person with a metabolic spike that helps the body burn more calories after the end of the workout because the body is working to repair the muscles. In addition, weight training helps a person improve his or her performance in other activities such as running or biking.
Bibliography
"Best Beginner Weight-Training Guide with Easy-to-Follow Workout!" Bodybuilding.com. Bodybuilding.com, LLC. 8 Sept. 2015. Web. 7 Mar. 2016. http://www.bodybuilding.com/fun/beginner‗weight‗training.htm
Klein, Sarah. "13 Reasons to Start Lifting Weights." Huffington Post. HuffingtonPost.com, Inc. 12 Jan. 2015. Web. 7 Mar. 2016. http://www.huffingtonpost.com/2015/01/12/benefits-of-lifting-weights‗n‗6432632.html
Plosser, Liz. "A WH Fitness Face Off." Women'sHealth. Rodale Inc. 2 Aug. 2007. Web. 7 Mar. 2016. http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts
Sinkler, Jen. "4 Myths about Strength-Training Busted!" Women'sHealth. Rodale Inc. 24 Dec. 2013. Web. 7 Mar. 2016. http://www.womenshealthmag.com/fitness/strenght-training-myths
"Weight Training: Improve Your Muscular Fitness." Mayo Clinic. Mayo Foundation for Medical Education and Research. 14 Aug. 2015. Web. 7 Mar. 2016. http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116