Weight Training
Weight training is a type of exercise used to increase the strength and size of skeletal muscles. Most weight training is done using hydraulic resistance exercise machines or weight lifting equipment, such as dumbbells and weight disks. Different lifting and lowering techniques exercise various muscle groups such as the abdominals, triceps, biceps, deltoids, pectorals, or quadriceps during a workout. In a typical workout a person repeats the same exercise for a specific number of lifts or minutes, pauses to rest for a set amount of time and then repeats the series of movements again or moves on to the next activity. Weight training is thought of as anaerobic exercise because the body is deprived of oxygen for brief periods when it is repeating a series of weight lifting motions.
Muscles grow because microtrauma occurs in the muscles when the body lifts weight or uses resistance equipment. When the body is at rest after a workout it repairs the muscles, making them stronger. People taking part in weight training typically work out every second or third day to ensure that the muscles have enough time to heal and grow between workouts. As part of the training method a complete weight training program usually offers nutritional recommendations or suggests vitamin or protein supplements to help promote muscle growth.
There are a number of benefits to weight training for both men and women. Some people use weight training to obtain a more muscular or toned physique, or to improve their overall health. Increasing ones body strength can make work place activities easier and may help ward off broken bones or osteoporosis as people become older. Weight training is also used to help athletes prepare for competitions in weightlifting, power lifting, and bodybuilding. Those involved in boxing, wresting, football and hockey can often improve their performance by making weight training a part of their practice routine.
Weight training can be done in your own home or at a local fitness club, gym or recreation centre. Many people employ personal trainers to help them create and stick to a weight training regime. Those trying weight training for the first time might want to sign up for a gym or fitness club membership that offers one or more free sessions with a personal trainer. The trainer can show you how to use gym equipment you may be unfamiliar with and will show you the exercises that will be most beneficial in helping you achieve your training goal.
If you want to weight train at home there are numerous books, videos, and DVDs that can guide you through a weight training workout. Many experienced weight trainers offer their own training routines and secrets on their websites, usually through printed instructions or streaming video. Fitness stores and online retailers can also help you find other equipment that you'll need to work out at home such as barbells, dumbbells, a weight bench, and weight lifting gloves.
Before you begin your weight training routine it's a good idea to consult your doctor about the exercises you'll be doing and any diet changes or supplements you'll be taking, especially if you have any chronic health issues that could be affected by the training.