Importance of Weight Training Louis Walker Personal Trainers
What is weight training? • The most common type of strength training. • Develops the strength and size of the skeletal muscles. • Opposes force of gravity through concentric and eccentric muscle contraction
Overall Benefits of Weight Training • Increased muscles strength • Tendon and Ligament strength • Bone density • Flexibility • Tone • Metabolic rate • Postural Support
Basic Principles of Weight Training • Different exercises target different groups of muscles. • Different variations of repetitions, sets, tempo, exercise types • Repetitions with weight • Repetitions with weight http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm
Basic Principles of Weight Training • Weight Training is the type of strength training that uses weights rather than muscular resistance or eccentric training.
Types of Weight Training exercises.. • Isotonic exercise • Iso meaning “same” • Tonic meaning “strength” • Weight training is mostly an Isotonic form of exercise. • The force used by muscle to push or pull should not change until muscle fatigue sets in.
Types of Weight Training exercises.. • Isolation Exercises are movements that use one joint only, working a specific muscles or group of muscles. • For Example, Seated preacher curl works primarily the Bicep Brachii
Types of Weight Training exercises.. • Compound exercises are movements that require several muscle groups at one time, and require the movement of two joints or more. • For example, Squats require several muscle groups and require more than one joint movement making it compound.
Free Weights Vs. Weighted Machines • Free Weights • Free weights include mostly barbells, dumbbells, kettle bells, sandbags, and medicine balls. • Able to work stabilizer muscles more due to no constraints of movement, unlike weighted machines. • Can be used in any kind of position.
Free Weights Vs. Weighted Machines • Weighted Machines • Weighted Machines are more commonly used and found in most commercial gyms • Smith Machines • Cable Machines • Most Leg Machines • Confined to moving in only one specific direction.
Compared to other types of Strength Training WT Vs. Isometric Training • Isometric Training only provides small gains of strength to the muscles being worked at certain the specific joint angles being worked. • Weight training strengthens the muscles throughout the range of motion the joint being trained, from the being motion all the way to the end motion.
Compared to other types of Strength Training Weight Training and Bodybuilding • Bodybuilding uses weight training for size, symmetry, and shape regardless if there is an increase in strength or not and aim to decrease body fat levels rapidly. • Weight training aims to improve overall physical strength and anaerobic endurance while not paying attention to decreasing body fat below normal range.
Where Weight Training is mostly used… Bodybuilding Strongman Sports (Football) Powerlifting
Proper Safety for Weight Training • Stretching and Warming Up properly • Warm up the body between 5 and 20 minutes • Stretch the body to improve flexibility • Increase blood flow through out the body • Helps reduce the risk of injury during training.
Proper Safety for Weight Training Breathing and Hydration • Breathing is important to help prevent injury also. • Exhale during the repetition and inhale when lowering the weight. • Hydration is important to help your body exert maximal effort • Also, proper hydration helps reduce the risk of muscle cramps
Proper Form • Always important to maintain proper form for each exercise • Bad form can result in injury, minor or severe. • Always remember to breathe properly as well!!
Examples of good form and bad form Good Form!!
Equipment used for Weight Training • Barbells • Dumbbells • Weight Stacks • Machines
Equipment for Support during Weight Training • Lifting Straps • Weightlifting belts • Weightlifting gloves
References http://en.wikipedia.org/wiki/Weight_training http://www.mayoclinic.com/health/weight-training/HQ01627 http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm http://www.dummies.com/how-to/health-fitness/fitness/weight-training.html