Weight Training (part 1)

Please write all notes word for word. All weight training notes part 1 & 2 are due Tuesday, Feb 11 for 2nd period, and Wednesday, Feb 12 for 1st & 5th periods. You must have your notes done in order to go in the weight room. You need to have this information in order to be productive in the weight room.

Here are some of 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:

Increased muscle-fiber size

Increased muscle contraction strength

Increased tendon strength

Increased ligament strength

All of these add up to a much healthier, fitter body that is less likely to be injured. You can end up feeling good as well.

A FEW RULES OF LIFTING  ETIQUETTE

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.

COMMON MISTAKES TO AVOID

Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.

Not using enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it’s likely time to increase it a bit. Tip: Increase the weight no more than about 5% at a time.

Moving through repetitions too quickly, going too fast: there is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle fiber activation both slow and fast twitch fibers, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it: if you haven’t lifted in a long time, or ever, be careful what you ask of your joints.

Not resting long enough, or resting far too long: both can be a workout killer. Tip: The recommended rest period is between 30-90 seconds, for overall fitness.

BEGINNER WEIGHT/STRENGTH TRAINING WORKOUT

GUIDELINES FOR THIS WORKOUT

This workout is designed for overall health and fitness gains of a healthy individual who has never lifted weights before, or who is very inexperienced at it.

You may note that the majority of exercises are machine based; this is intentional as an unconditioned beginner, has less integrity in the joints, less stability in the core which supports the entire body during training; and this makes one more apt to be injured when attempting to lift free weight (dumbbells, barbells) when just starting out.

Using machines provides support for these weaker areas and allows the intended muscle to be isolated and strengthened before progressing to free weight.

Perform this workout at least two times per week, significant strength and fitness gains are obtained with only two workouts per week.

Take one day off from weight training between each workout.

For health gains, at least one set of 8-12 repetitions should be performed to fatigue; this means a weight heavy enough to tire the muscle significantly in 8-12 reps.

For fitness gains, two sets of 8-12 repetitions should be performed to fatigue; again with a weight heavy enough that the muscle is tired and unable to continue without a 30-90 second rest period.

It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner.

Rest at least 30 seconds and no more than 90 seconds between sets of each exercise; and 1 to 2 minutes between each exercise.

CARDIO RESPIRATORY WARM-UP

Warm up by performing 5-10 minutes of moderate-intensity cardio work, on any machine (treadmill or elliptical), or using any modality (walking, jumping rope) that works the large muscles of the body, increasing blood flow and warming the muscles themselves.

TRAINING TIPS

A few tips to make your new training program work for you more effectively:

Stay hydrated! Be sure to drink at least the minimum USDA recommended 8-10 glasses of water each and every day; dehydration can make you weak, and sick and less effective in the weight room. Drink a lot of water during your workout as well.

Eat a small, balanced meal with equal portions of lean protein (lean chicken,turkey, beef or fish) and complex carbohydrate (oats, rice) 30-60 minutes prior to each workout; and again within 60 minutes after you train with weights. A huge meal is not necessary, just enough protein and carbohydrate to refuel and encourage healing in the body.

Keep a record of what you do, and when you do it…whether it be your    workout routine of what you lift when, how many sets and repetitions, as well as a food log to keep your health balanced.

Weight Training (part 2)

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.

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. 

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

-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.