Weight Training Program Exercise - Equipments for Weight loss training for Man and Woman

Exercises using resistance to build muscle strength and endurance is weight training.

In weight training one can use weights like Dumb bells, Bar bells, pulley machines or simply one's own body weight as resistance.

Ten Golden Rules of weight training:

1. Concentrate on the muscles while exercising. Focus your full mental awareness on the muscle group, which is being exercised.
2. Maintain a good rhythm during exercise. Lift slowly 2 sec for the lift (positive stroke) and 4 sec for getting back to start position.(negative stroke)
3. Knees and elbows should be soft during most exercises, which means that the knee and elbow joints are never fully extended to protect them from injury.
4. Exhale during the positive stroke or exertion and inhale during the negative stroke.
5. Start light and then work your way up. Always begin with smaller weights.
6. Start with larger muscles and then work the smaller ones. Bench press before curls.
7. Rest between sets for 30 to 60 seconds and then begin the new set.
8. Rest for 48 hours between workouts to help muscles recover.
9. Take professional help to chalk out your program and to teach you the correct technique.
10. Warm up and stretch before the work out and cool down after weight training.

Advantages of Weight Training:

1. With weight training exercises, one builds up muscles which increase your resting metabolic rate and provide you with the system which is involved in calorie burning 24 hours a day.
2. Circuit Weight training are exercises aimed at muscle endurance all types of aerobic exercises which burn calories and fat during a weight training work out.
3. Heavy Weight training is also indirectly responsible in fat burning. When a muscle is rebuilding after an overload work out, there are certain hormones, which are secreted like the growth hormone, which has functions like bringing the fat in the metabolism from the depot areas. Thus fat can be accessed by heavy weight training and burnt as fuel due to the raised resting metabolic rate even at rest.
4. Prevention of disease, stronger muscles prevent degeneration of joints and help in conditions like Osteoporosis. A person with stronger muscles is less likely to get disorders like tennis elbow and spondylosis. A person with better muscles can withstand an injury better with minimal damage to the tissues.
5. Strength training improves posture and personality in general.

Weight Training Exercise

Weight Training Equipment

Weight Training Program

Precautions

When one is performing any kind of weight training, one needs to warm up and stretch the muscles, which would be involved in the strength training. Always begin with light weights and work yourself towards higher weights. Cool down and stretch your muscles after the work out. If heavy weights are used, at least 48 hours rest is recommended between two workout sessions to give adequate rest to the building muscle.

Select your language :

Home | Contact Us | Disclaimer | Site Map | BLOG | Beauty and Fitness Articles |

Skin Care | Skin Disease | Makeup | Beauty | A-Z Dermatology | Beauty and Fitness | Home remedies and products | Women's Health | Nail Care | Aloe Vera | Hair Care | Haircut

Copyright © 2005-2023 Beauty Fitness Guide. All rights reserved :: The contents of this website may not be reprinted in any form without permission from the website administrator. Any attempts will result in swift action.