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Fitness Weight Training
Fitness Weight Training is a form of exercise for developing the strength and size of skeletal muscles. It is a common type of resistance training, which is one form of strength training. Properly performed, weight training can provide significant functional benefits and improvement in overall health and well-being.
The technique of Weight training involves lifting progressively increasing amounts of weight, and uses a variety of exercises and types of equipment to target specific muscle groups. Weight training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise.
A repetition (or "rep") is the act of lifting and lowering a weight once in a controlled manner. A "set" consists of several repetitions performed one after another with no break between them. The number of repetitions per set depends upon the aims of the individual performing the exercise. Sets with fewer reps are performed using more weight. Repetition tempo is also an important factor.
In one common method, weight training uses the principle of progressive overload, in which the muscles are overloaded by attempting to lift at least as much weight as they are capable of. They respond by growing larger and stronger. This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.
performing exercises at the absolute limit of one's strength (so-called "one rep max" lifts) is considered too risky for all but the most experienced practitioners, or novices under expert supervision. Moreover, most individuals wish to develop a combination of strength, endurance and muscle size.
Weight training can be a very effective form of strength training because exercises can be chosen, and weights precisely adjusted to safely exhaust each individual muscle group after the specific numbers of sets and repetitions that have been found to be the most effective for the individual.
The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance, enhanced bone density, and improved cardiovascular fitness.
Many people take up weight training to improve their physical attractiveness. Most men can develop substantial muscles; most women lack the testosterone to do this, but they can develop a firm, "toned" (see below) physique, and they can increase their strength by the same proportion as that achieved by men (but usually from a significantly lower starting point). Ultimately an individual's genetics dictate the response to weight training stimuli.
he body's basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss and helps dieters avoid yo-yo dieting. Moreover, intense workouts elevate the metabolism for several hours following the workout, which also promotes fat loss
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities.
When performed properly and at sufficient intensity, weight training provides an excellent stimulus to the cardiovascular system. The heart and lungs are supported by the muscular system; as one taxes the muscles, the systems that support them are taxed.
Very few women are able to develop large muscles regardless of the program they follow; they simply lack the testosterone required to achieve this . Normally the most that can be achieved is a look similar to that of a fitness model. Muscle is denser than fat, so someone who builds muscle while keeping the same body weight will look slimmer.
Orthopedic specialists used to recommend that children avoid weight training because the growth plates on their bones might be at risk, but recent studies have shown that this concern is unfounded. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight.
Weight training can be one of the safest forms of exercise, especially when the movements are slow, controlled, and carefully defined. However, as with any form of exercise, improper execution can result in injury.
Beginners are advised to build up slowly to a weight training program. Untrained individuals may have some muscles that are comparatively stronger than others. An injury can result if, in a particular exercise, the primary muscle is stronger than its stabilizing muscles.
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