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Beginning
a Weight Training Program
Weight
training means adding resistance to the body's natural movements in order to
make those movements more difficult, and encourage the muscles to become
stronger.
Weight
training increases fitness by:
Weight
training can be an important component of your fitness program, regardless of
your age or gender.
What
equipment is needed to weight train?
Weight
training programs can be done with free weights or with weight machines. Free
weights are less expensive than weight machines and are more easily adapted to
smaller and larger body types. Machines are safer than most free weights
because the weight is more controlled.
For
all lifting, use a weight belt. Some people feel that weight gloves give them
better grip strength, but they are not necessary. Good athletic shoes that
provide firm floor traction are a must.
How
do I start a weight training program?
First,
you should establish the goals for your program. Decide if you want to exercise
to obtain good muscular tone and cardiovascular endurance, to build muscle
strength in a particular muscle group to improve sports performance or to
rehabilitate an injured muscle.
If
you want to improve muscle tone and cardiovascular performance, design your
program along the lines of a circuit program. In such a program, exercises are
done at least four times a week for approximately 20 to 30 minutes a session,
and very short rest periods (30 seconds or less) are allowed between exercises.
This program would generally consist of 15 to 20 repetitions of an exercise for
each major muscle group.
If
you want to build strength, you should exercise the muscle group you are
strengthening to fatigue. This program incorporates fewer repetitions than
circuit training. For example, you would do three sets of repetitions, but only
8 to 10 repetitions per set, with a longer rest period of 60 to 90 seconds
between each exercise. This may be done every other day, but not as frequently
as a circuit program because the fatigued muscles need longer to recover.
If
you want to rehabilitate an injured muscle, your program would be similar to
the circuit training program of higher repetitions and lower weights. However,
a rehabilitation program, unlike a circuit training program, focuses on working
the injured muscle group.
An
exercise professional, like a certified athletic trainer, a sports physical
therapist, an exercise physiologist or a strength and conditioning coach, can
help you design a program that's suitable for your needs.
What
are some precautions I should take with weight training?
Limitations
It
is extremely important to check with your doctor before beginning a weight
training program, particularly if you are over 30 or have any physical
limitations. If you have musculoskeletal problems, check with a Sports Medicine
Specialist to make sure that the program will not aggravate those problems.
Precautions
To
avoid injury when weight training, you should
:
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