Importance of Weight Training

Louis WalkerPersonal 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 TrainingBreathing 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

References1. http://

en.wikipedia.org/wiki/Weight_training

2. http://www.mayoclinic.com/health/weight-training/HQ01627

3. http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm

4. http://www.dummies.com/how-to/health-fitness/fitness/weight-training.html