Weight Training

Weight Training Terms, Concepts, and Anatomy

 

Components of health-related fitness

  1. Cardiovascular endurance
  2. Muscular Strength
  3. Muscular Endurance
  4. Flexibility
  5. Body Composition

I am going to tell you the basic guidelines and rules for starting out in a weightlifting program; whether it is for strength, weight loss, lean muscle gain, or just overall fitness, this guide and workout can help you figure things out and get started off on the right foot toward your health and fitness goals.

Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio. Consistent training (more than twice per week, for 12 weeks) can provide such benefits as:

Benefits of Weight Training

*Help raise your metabolism

*Muscle burns more calories than fat

*Strengthens bones, especially for women

*Increases muscular endurance

*Helps avoid injuries

*Increases confidence and self-esteem

*Improves coordination and balance

A FEW RULES OF LIFTING  ETIQUETTE

  • To start, always bring a towel and be kind enough to wipe off the machines, benches and equipment you use.
  • Be sure to re-rack all the weight and replace all the dumbbells or barbells that are used.
  • Don’t rest for extended periods of time on a machine that someone is waiting for; if possible, work in with them between sets. Most people are more than willing to share when asked nicely.

Part 3

Full Body Circuit Training:  Circuit training is a combination of high-intensity aerobics and resistance training designed to be easy to follow, give you a great workout, and target fat loss, muscle building and heart-lung fitness.  An exercise “circuit” is one completion of all prescribed exercises in the program; the idea being that when one circuit is complete, you start at the next exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Split Day Lifting: This form of lifting is generally broken up into a 2 day or 3 day Split. You organize your muscle groups into the number of splits you choose. For example, if you choose a 2 day split, you may workout Chest, Triceps, and Biceps on Split 1 and maybe Back and Legs on Split 2. This is a popular form of lifting for many individuals that workout at a fitness club.

Traditional Weight Training:  Typical weight training style is 3 sets of 12 or 10 repetitions of the same exercise for a specific muscle or muscle group.

Set:  A set is a group of consecutive repetitions that are performed without resting. After the set, a rest interval occurs before you begin another set.

Repetition:  One complete movement of an exercise. For example, when you barbell bench press, lowering the weight to your chest and then pressing it back up is considered 1 repetition.

 

Pyramid Lifting:  Pyramid sets are weight training sets in which the progression is from lighter weights with a greater number of repetitions in the first set, to heavier weights with fewer repetitions in subsequent sets.

 

Examples of number repetitions and weights:  Set 1 10-12 reps @ 5 lbs, Set 2 8-10 reps @ 10 lbs.,  Set 3 6-8 reps @ 15 lbs, Set 4 4-6 reps @ 20 lbs (Super Set)

Reverse Pyramid:  is the opposite in which the heavier weights are used at the beginning and progressively lightened.

Super Slow Training:  This pertains to weight training done very slowly, as in a 10-second release of the weight on both the positive and the negative part of the lift. Super slow training is controversial; some fitness experts stand by the super slow training way, while others insist it’s inferior to traditional weight lifting.

 

Listed is the name, function, and practical application.

 

Deltoids-raises arms, lift objects above head.

Pectoralis major-brings arms together, pushes objects away from body.

Abdominal-brings torso together, bending at the waist.

Biceps-bends arms, brings hands close to your body, for example eating.

Triceps-straightens arm, pull an object down from chest to stomach while arms are bent

Latissimus dorsi-pulls arms down and back, pull an object down from above your head or pull an object toward your chest.

Oblique-bends and turns the torso, twisting of your body from the waist.

Quadriceps-straightens leg, motion of standing/sitting.

Hamstring-flexes leg, motion of standing/sitting.

Gastrocnemius-points toes, going on your tip toes.

 

-Getting started with strength training can be confusing – what exercises? How many sets and reps? How much weight? The routine you choose will be based on your fitness goals as well as the equipment available and the time you have for working out.