| What
Is Weight Training |
| Weight
training means adding resistance to the body's natural movements
in order to make those movements more difficult, and encourage
the muscles to become stronger. |
| Why
Weight Train? |
| Weight
training increases fitness by |
| • |
Increasing
muscle strength and endurance |
| • |
Enhancing
the cardiovascular system |
| • |
Increasing
flexibility |
| • |
Maintaining
the body's fat within acceptable limits |
| Weight
training can be an important component of your fitness program,
regardless of your age or gender. |
| What
Equipment Is Needed To Weight Train? |
Weight
training programs can be done with free weights or with
weight machines. Free weights are less expensive than weight
machines and are more easily adapted to smaller and larger
body types. Machines are safer than most free weights because
the weight is more controlled.
With multiple purpose machines like the Universal™
gym, several individuals can exercise simultaneously on
the same piece of equipment within a small space. If you
use free weights, select a set of barbells or dumbbells
and a weight bench for the upper extremities and barbells
for the lower extremities.
For all lifting, use a weight belt. Some people feel that
weight gloves give them better grip strength, but they are
not necessary. Good athletic shoes that provide firm floor
traction are a must. |
| How
Do I Start A Weight Training Program? |
 First,
you should establish goals for your program. Decide if you
want to exercise to obtain good muscular tone and cardiovascular
endurance, to build muscle strength in a particular muscle
group to improve sports performance or to rehabilitate an
injured muscle.
 If
you want to improve muscle tone and cardiovascular performance,
design your program along the lines of a circuit program.
In such a program, exercises are done at least four times
a week for approximately 20 to 30 minutes a session, and
very short rest periods (30 seconds or less) are allowed
between exercises. This program would generally consist
of 15 to 20 repetitions of an exercise for each major muscle
group.
If you want to build strength, you should exercise the muscle
group you are strengthening to fatigue. This program incorporates
fewer repetitions than circuit training.  For
example, you would do three sets of repetitions, but only
8 to 10 repetitions per set, with a longer rest periods
of 60 to 90 seconds between each exercise. This may not
be done every other day, but not frequently as a circuit
program because the fatigued muscles need longer to recover.
If you want to rehabilitate an injured muscle, your program
would be similar to the circuit training program of higher
repetitions and lower weights. However, a rehabilitation
program, unlike a circuit training program, focuses on working
the injured muscle group.
An exercise professional, like a certified athletic trainer,
a sports physical therapist, an exercise physiologist or
a strength and conditioning coach, can help you design a
program that's suitable for you needs. |
| Limitations |
| It
is extremely important to check with your doctor before
beginning a weight training program, particularly if you
are over 30 or have any physical limitations. If you have
musculoskeletal problems, check with an orthopaedist to
make sure that the program will not aggravate those problems. |
| Precautions |
| To
avoid injury when weight training, you should: |
| • |
Wear
appropriate clothing |
| • |
Keep
the weight training area clean and free of debris |
| • |
Stay
well hydrated while lifting |
| • |
Get
adequate rest |
| • |
Eat
sensibly |
| • |
Stretch
after warming up before lifting |
| • |
Always
use a spotter when doing bench presses and squats |
| • |
Lift
with a buddy, whenever possible |
