Understand The 'Basics' Of Weight Training Exercises Before Working Out
Although weight training exercises may look easy, there's alot more going on than just picking up and putting down weights.
Participants that understand the basic concepts and common terminology to weight training are more likely to achieve maximum results without injury
Who Can Do This Type Of Exercise?
Before starting any exercise program, it's always recommended that you first consult a health care provider to discuss any possible health risks or complications. He/she can provide recommendations and specific direction to best fit your health circumstances, limitations, or restrictions.
Weight training exercises are effective for many reasons, but 2 of the most appealing are:
What do you want to achieve?
- To increase strength and endurance
- To teach your body how to use strength quicker
Do you want to 'bulk out' or increase strength and endurance?
Believe it or not, weight training exercises in themselves are not what build or change muscle.
It's a combination of several factors.
Proper form, consistent repetition, adequate recovery time between sessions, and a healthy diet are all important factors.
Understanding the Terminology
Some of the more common phrases to understand:
- Repetitions - Or commonly know as reps. This refers to the number of muscle contractions that are performed. Every time you push or pull the weight, is considered a repetition. Reps can vary between exercises, but are usually a minimum of 8.
- Set - A set is a series of repetitions. Most exercise sessions perform 2 to 3 sets per exercise.
Building muscles is a process ... of recovery
- Recovery Time - It is vital for the muscles to rest not only between sets, but between weight training sessions. This down time can also be referred to as recovery time.
A process that includes a healthy diet high in proteins, weight training exercises that push and pull on muscles, and the recovery time in between.
Pushing and pulling muscles beyond normal tolerance levels place a certain amount of stress and strain on them. This causes tears at the micro-level, gradually breaking them down and creating small scares. Our body's healthy reaction to this is usually felt shortly after as minor stiff and soreness.
It's after the workout that your muscles recover and rebuilt. Muscles grow when at rest, especially when sleeping ... during recovery.
Bulk or Strength?
The biggest difference on whether you will gain bulk or strength is which weight training exercises that you choose.
Sports training professional's first choice to 'bulk up' is through ballistic exercises.
Ballistic exercises are designed to train the fast twist fibers within in each muscle to produce the greatest amount of force in a shortest period of time.
This way the muscles learn to adapt to contraction quickly and forcefully, with an almost explosive result.
Several ways to maximize the 'bulk' muscle building process:
- Continuously escalating the stress level place on each muscle or muscle group
- Increasing the amount of weight
- Varying the repetitions of the exercises
- Changing the types of exercise used on a specific muscle or group
- Eating a diet high in proteins, fats, and carbs
It's always recommended to start your workout with a warm-up and finish with a cool down and final stretch.
Don't forget, the benefits of exercise cannot be truly felt unless they are complimented by a healthy diet.
Are you getting the proper nutrition from the foods that you eat?
Most of us would say, 'I think so.' But the reality is ... that we are not.
We know that proper nutrition is the cornerstone for a healthy diet, but in today's culture of choices..., choices..., and 'would you like that super sized' ... how can we even begin to eat better?
Start by making healthy food choices; choosing a variety of different foods.
See More About: Strength Training Exercises
| Flexibility Exercises
| Aerobic Exercise
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