Transcript Importance of Weight Training

Importance of Weight
Training
Louis Walker
Personal Trainers
What is weight training?
• The most common type of
strength training.
• Develops the strength and
size of the skeletal
muscles.
• Opposes force of gravity
through concentric and
eccentric muscle
contraction
Overall Benefits of Weight Training
 Increased muscles strength
 Tendon and Ligament strength
 Bone density
 Flexibility
 Tone
 Metabolic rate
 Postural Support
Basic Principles of Weight Training
 Different exercises target different
groups of muscles.
 Different variations of repetitions,
sets, tempo, exercise types

Repetitions with
weight

Repetitions with
weight
http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm
Basic Principles of Weight Training
 Weight Training is the type of strength
training that uses weights rather than
muscular resistance or eccentric
training.
Types of Weight Training exercises..
• Isotonic exercise
 Iso meaning “same”
 Tonic meaning “strength”
 Weight training is mostly an
Isotonic form of exercise.
 The force used by muscle to push
or pull should not change until
muscle fatigue sets in.
Types of Weight Training exercises..
 Isolation Exercises are movements
that use one joint only, working a
specific muscles or group of
muscles.
 For Example, Seated preacher curl
works primarily the Bicep Brachii
Types of Weight Training exercises..
 Compound exercises are movements that require several
muscle groups at one time, and require the movement of
two joints or more.
 For example, Squats require several muscle groups and
require more than one joint movement making it
compound.
Free Weights Vs. Weighted Machines
• Free Weights
 Free weights include mostly barbells, dumbbells,
kettle bells, sandbags, and medicine balls.
 Able to work stabilizer muscles more due to no
constraints of movement, unlike weighted
machines.
 Can be used in any kind of position.
Free Weights Vs. Weighted Machines
• Weighted Machines
 Weighted Machines are more commonly
used and found in most commercial gyms
 Smith Machines
 Cable Machines
 Most Leg Machines
 Confined to moving in only one specific
direction.
Compared to other types of Strength Training
WT Vs. Isometric Training
• Isometric Training only provides small gains of strength to
the muscles being worked at certain the specific joint
angles being worked.
• Weight training strengthens the muscles throughout the
range of motion the joint being trained, from the being
motion all the way to the end motion.
Compared to other types of Strength Training
Weight Training and Bodybuilding
 Bodybuilding uses weight training for size,
symmetry, and shape regardless if there is an
increase in strength or not and aim to decrease
body fat levels rapidly.
 Weight training aims to improve overall
physical strength and anaerobic endurance
while not paying attention to decreasing body
fat below normal range.
Where Weight Training is mostly used…
Bodybuilding
Strongman
Sports (Football)
Powerlifting
Proper Safety for Weight Training
• Stretching and Warming Up properly
 Warm up the body between 5 and 20 minutes
 Stretch the body to improve flexibility
 Increase blood flow through out the body
 Helps reduce the risk of injury during training.
Proper Safety for Weight Training
Breathing and Hydration
 Breathing is important to help prevent injury
also.
 Exhale during the repetition and inhale when
lowering the weight.
 Hydration is important to help your body exert
maximal effort
 Also, proper hydration helps reduce the risk of
muscle cramps
Proper Form
 Always important to maintain
proper form for each exercise
 Bad form can result in injury,
minor or severe.
 Always remember to breathe
properly as well!!
Examples of good form and bad form
Good Form!!
Bad Form!!
Equipment used for Weight Training
• Barbells
• Dumbbells
• Weight Stacks
• Machines
Equipment for Support during Weight Training
 Lifting Straps
 Weightlifting belts
 Weightlifting gloves
References
1. http://en.wikipedia.org/wiki/Weight_training
2. http://www.mayoclinic.com/health/weighttraining/HQ01627
3. http://exercise.about.com/cs/exerciseworkouts/
a/weight101.htm
4. http://www.dummies.com/how-to/healthfitness/fitness/weight-training.html