Introduction
Weight training is a form of organized body exercise in which the body muscles are made to shrink and contract to stimulate growth and strength. It can also be termed as an exercise that uses weights and machines to create resistance to the muscles by having a variety of movements. It capitalizes on the increasing workload on the muscles.
Principles of weight training
Type of lift: The lift should be chosen by considering the body part a person needs to strengthen. Various body parts will have different types of lifts.
Intensity: This refers to the effort that is necessary for a workout. For example, reducing the resting time between sets and having supersets.
Volume: This refers to the duration and the number of workouts a person undergoes. It can be determined by the number of days trained in a week and the duration of the sessions.
Variety: It is achieved through changing workout programs. It involves having a variety of exercises in a workout.
Progressive overload: The weight should be increased gradually and systematically to enhance the growth of muscles. Rest: A trainee needs to have breaks between sets. The duration of these breaks is usually determined by the goals of the trainee. For example, if one’s objective is to increase the size of the muscles, less rest between the sets is recommended than when the objective is to strengthen them.
Recovery: After workouts, the trainee needs to rest the muscles to give them room to repair and grow. At least 48 hours are recommended. Benefits of weight training: Toning of muscles: Weight training helps in toning muscles for them to look good and also helps in raising the basal metabolic rate. Strengthening bones: Weight training helps in the strengthening of bones and in maintaining bone density. As we get old, we tend to lose bone density especially women who lose about 1% to 2% of the total bone density especially after menopause. A combination of a good diet and exercise can help in muscle building and strengthening of the tendons thus reducing the risks of getting osteoporosis. Enhancing flexibility and balance: Weight training helps in energizing the body by strengthening the joints and muscles to work more efficiently together to give much-desired balance, flexibility, and increasing resistance to injuries.
It can also help in lessening the joint pains especially the lower back pains as well as improving motion, especially in older people. The increase in balance is more beneficial to older people as it prevents them from falling. Benefits of weight training to the cardiovascular system: Training or exercising with light weights and more frequently for example 12 to 15 times, benefits the heart. This can also be beneficial to many older people (Neipris 4).
Weight management: Weight training increases the metabolic rate and therefore burning fat. Weight training combined with cardiovascular workouts revitalizes metabolism by adding muscle mass.
Chronic illness management: Training helps in controlling blood sugar. Studies show that it helps people with diabetes especially diabetes type two to keep blood sugar in the normal range (Neipris 4). Strength training can also be used with cancer patients especially during their chemotherapy period. It has been known to be useful in maintaining lean mass and enhancing fitness especially in prostate cancer patients (Rogers 2). The training can also be of help in improving mobility to patients who have Parkinson’s disease especially eccentric resistance training (Rogers 2). Arthritis patients can also benefit from strength training through well-defined resistance training programs. Play better and safe: Weight training makes the muscles stronger especially in body parts that are prone to injury such as the lower back. The knee for instance becomes stronger when the runner exercises during off days. Strength training helps people feel better and positive and may even help in reducing depression levels. The improved strength and physique mostly increase self-esteem and confidence (Neipris 7). It can also help in improving sleep as people who tend to weight train sleep quicker and deeper.
Posture: This refers to the way we sit or stand which is greatly influenced by the status of the neck, shoulders, back, hip, and abdominal muscle (Walker 7). Stronger muscles help in standing and sitting comfortably.
Conclusion
Only safe and well-maintained equipment should be used for weight training. The use of Faulty equipment and machines will greatly increase the chances of being injured. Warming up and cooling down should be emphasized before and after exercises. Stretches should be incorporated. Appropriate clothing should be worn during training preferably natural fibers. Exhaling during strenuous exercise is recommended rather than holding a breath. Correct weight lifting techniques should be applied because the wrong usage of these techniques will lead to slow progress or even cause injuries. Always consult with a qualified gym instructor or physiotherapist in case of any doubts. Ensure that the weights are moved through the joints’ full range of motion. This helps in working the muscles fully and lowers the chances of getting joint injuries (Walker 8).
Works citied
Neipris, Louis. 8 Health Benefits of strength training. My Optum health.com. 2008. Web.
Rogers, Paul. Health and Fitness Benefits of Weight Training. About.com. 2008. Web.
Walker, Doug. The Benefits of Strength Training. The training station. 2001. Web.