Weight training is a type of general strength training for developing skeletal muscle strength and size. It utilizes the force of gravity in the form of a weighted bar, dumbbell or heavy pile to resist the force generated by the muscle through concentric or eccentric contractions. Weight training uses a variety of specialized tools to target muscle groups and certain types of movements.
Exercises where strength training is central are bodybuilding, weightlifting, powerlifting, and strength, highland play, shot put, throwing discs, and javelin throws. Many other sports use strength training as part of their training regimen, especially: American soccer, baseball, basketball, soccer, hockey, lacrosse, mixed martial arts, rowing, rugby league, rugby union, track and field, and wrestling. Strength training for sports and other physical activities is very popular.
Video Weight training
Weight training versus other types of exercises
Strength training is an inclusive term that describes all the exercises aimed at increasing physical strength. Weight training is a type of strength training that uses weights, eccentric training or muscle resistance to increase strength. Endurance training is associated with aerobic exercise while flexibility training is associated with stretching exercises such as yoga or pilates. Weight training is often used as a synonym for strength training, but is actually a specific type in a more inclusive category. Contrary to popular belief, weight training can be beneficial for both men and women.
Maps Weight training
History
The raised pedigree can be traced back to the beginning of history where human attraction with physical abilities can be found among many ancient writings. In many prehistoric tribes, they will have a large stone that they will try to lift, and the first to pick it will write their name into the rock. Such rocks have been found in the palaces of Greek and Scottish palaces. Progressive endurance training dates back at least to Ancient Greece, when the legend says that Milo wrestler from Croton is trained to bring newborn calves on his back every day until he is fully grown. Another Greek, Galenian physician, described strength training using halteres (early dumbbell form) in the 2nd century.
Ancient Greek sculptures also illustrate the achievements raised. Its weight is usually stone, but then give way to dumbel. Dumbbell joined the barbels in the latter part of the 19th century. The early Barbel had a hollow ball that could be filled with sand or shot, but by the end of the century it was replaced by a barbecue loading plate commonly used today.
Another starting device is an Indian club, which comes from ancient Persia where it is called "meels". It later became popular during the 19th century, and has recently made a comeback in the form of clubbell.
The iron rifle was first introduced at the Olympics at the 1896 Athens Olympics as part of the track and field, and was officially recognized as a self-made event in 1914. [1]
The 1960s saw the introduction of the exercise machines gradually to the strength training centers that were still scarce at the time. Weight training became increasingly popular in the 1970s, after the release of Pumping Iron bodybuilding films, and Arnold Schwarzenegger's subsequent popularity. Since the late 1990s more and more women are following weight training, influenced by programs such as Body for Life; currently almost one in five US women do weight training on a regular basis. Weight training is driven by some PUA communities, manosphere and seduction as a method to enhance male appeal.
Basic principles
The basic principle of weight training is essentially identical to strength training, and involves manipulating the number of repetitions (repetitions), sets, tempos, types of exercises, and moving weight to cause the desired improvement in strength, endurance, and size. The specific combination of reps, sets, exercises, and weights depends on the individual goal of doing the exercises.
In addition to the basic principle of strength training , further consideration added by weight training is the equipment used. This type of equipment includes barbells, dumbbells, pulleys and piles in the form of heavy machinery, and its own weight in case of chin and push-ups. Different types of weights will provide different types of resistance, and often the same absolute weight can have different relative weights depending on the type of equipment used. For example, lifting 10 kilograms using a dumbbell sometimes takes more power than moving 10 pounds on a heap if certain pulley settings are used. In other cases, heavy piles may require more power than equivalent dumbbell weight due to additional torque or resistance inside the engine. In addition, although they may feature the same weight pile, different machines may be heavier or lighter depending on the number of pulleys and their settings.
Weight training also requires the use of a 'good shape', performing movements with the right muscle groups, and not transfering weight to different parts of the body to move larger weight (called 'cheats'). Failure to use good form during a set of training may result in injury or failure to meet training objectives; because the desired muscle groups are not adequately challenged, the overload threshold is never reached and the muscles do not get stronger. At a very high level; However, "cheating" can be used to break through the plains of strength and encourage neurological and muscular adaptation.
Comparison with other strength training types
The benefits of weight training are comparable to most other strength training exercises: increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate, and postural support. This type of training will also help prevent injuries to athletes. There are benefits and limitations to weight training compared to other types of strength training.
Weight training versus isometric training
Isometric exercises provide the maximum amount of resistance based on muscle force output, or muscle pitted against each other. This maximum force maxi- mally strengthens the muscles above all joint angles in which isometric exercise occurs. For comparison, weight training also strengthens the muscles in all ranges of deep-trained, but only maximally at one angle, causing a lower increase in physical strength at another angle from the start through the stopping joint angle compared to isometric exercise. In addition, the risk of injury due to loads used in weight training is greater than with isometric exercise (no load), and the risk of asymmetric training is also greater than with identical ophthalmic isometric exercises.
Weight and bodybuilding training
Although weight training is similar to bodybuilding, they have different goals. Bodybuilders use weight training to develop their muscles for size, shape, and symmetry regardless of the increased strength for competition in the bodybuilding contest; they train to maximize their muscle size and develop very low body fat levels. In contrast, many coach load trainers to increase their anaerobic strength and endurance while not paying particular attention to reducing body fat far below normal.
The bodybuilding community has been the source of many principles of weight training, technique, vocabulary, and custom. Weight training does allow tremendous flexibility in exercises and weights that can allow bodybuilders to target specific muscles and muscle groups, as well as achieve specific goals. Not all bodybuilding is done to compete in bodybuilding contests and, in fact, most bodybuilders never compete, but bodybuilding for their own personal reasons.
Tricky workout
In complex training, weight training is usually combined with plyometric exercises in alternating sequences. Ideally, weight lifting and plyometric exercises should move through the same range of rear squats at 85-95% 1RM followed by a vertical jump. The advantage of this form of training is that it allows the intense activation of the nervous system and the improvement of muscle fiber recruitment from weight lifting for use in subsequent plyometric exercises; thereby increasing the power that can be done. During the training period, this can improve the athlete's ability to apply strength.
Ballistics training
Ballistic training combines weight training in such a way that the motion acceleration phase is maximized and the deceleration phase is minimized; thus increasing the overall strength of the movement. For example, throw a load or jump while holding the load. This can be contrasted with standard weight lifting where there is a different deceleration phase at the end of repetition that stops moving weight.
Security
Weight training is a safe form of exercise when movement is carefully controlled and determined. However, because with all forms of exercise, improper implementation and failure to take appropriate precautions can result in injury.
Maintaining the appropriate form
Maintaining the right shape is one of many steps to do a particular technique perfectly. The correct form in weight training increases strength, muscle tone, and maintains a healthy weight. The right shape will prevent any strain or fracture. When practice becomes difficult towards the end of the set, there is a temptation to deceive, which is using a bad form to recruit other muscle groups to aid the effort. Avoid heavy loads and keep the number of repetitions to a minimum. This can divert effort into weaker muscles that can not handle weight. For example, squats and deadlifts are used to train the largest muscles in the body - leg muscles and buttocks - so they require considerable weight. Beginners are tempted to rotate their backs while doing this exercise. Relaxation of the spinal corrector that allows the lower back to the round may cause shear in the spinal column of the lumbar spine, potentially damaging the spinal disc.
Stretching and heating
Loaders usually spend 5 to 20 minutes to warm their muscles before starting the exercise. It is common to stretch the whole body to increase overall flexibility; However, many people stretch only the area that is being worked on that day. The main reason for warming up is prevention of injury. Heating improves blood flow and flexibility, which reduces the chances of muscle pull or joint pain.
The heating set is also important. For example, the same lifter working on his chest will also be advised to complete at least two sets of heating before hitting the "core tonnage." The core tonnage refers to the heavier lifts that really overload your muscles. For example, if the main set of lifter is in  £ 205,  £ 225 and  £ 235 on the bench, then 5th repetition of 135 reps and 5 reps of 185 would be recommended. Some lifters will warm up with 50/50 sets such as 50% of the target weight for 50% of the target repetition. When properly heated the lifter will have more strength and stamina since the blood begins to flow to the muscle group.
Breathe
Breathing shallowly or holding your breath while exercising limits oxygen supply to muscles and brain, lowers performance and, under extreme pressure, risking black-outs or strokes by aneurysms. Most coaches advise heavy trainees to consciously "exhale" and to inhale when losing weight. This technique ensures that the trainee breathes through the most difficult part of the exercise, in which a person reflexively holds his breath.
However, biomechanics and kinesiologist Stuart McGill pointed out that spinal stabilization is assured by "the ability to cocontract the abdominal wall (abdominal amplifier) ​​independently of any pulmonary ventilation pattern.Stabilizers that either maintain critical symmetrical muscle stiffness... Poor stabilizers allow abdominal contraction levels cycle by breathing at critical moments when stability is required. The act of a muscular activation pattern so that certain directions in the airflow of the lungs are put into a certain part of any unhelpful exertion. This will be a small residual value for other activities; counterproductive. "
Other trainers advise participants to perform valsalva maneuvers during exercises that put a strain on the spine, as the risk of stroke by aneurysm is astronomically lower than the risk of orthopedic injury caused by inadequate body stiffness. Stuart McGill adds that the mechanism of building "high-level intra-abdominal pressure (IAP)... generated by the breath survives using Valsalva maneuvers", to "ensure spinal stiffness and stability during this remarkable demand", "should be considered only for the challenge extreme heavy lifting - not for rehabilitation training ".
Hydration
Like any sport, load coaches should avoid dehydration during exercise by drinking enough water. This is especially true in hot environments, or for those over 65 years of age.
Some athletic trainers recommend athletes to drink about 7 ounces of imperial fluid (200 mL) every 15 minutes while exercising, and about 80 ounces of imperial fluid (2.3 liters) throughout the day.
However, a more accurate determination of how much fluid is required can be done by taking the right weight measurements before and after a typical training session, to determine how much fluid is lost during exercise. The biggest source of fluid loss during exercise is through sweat, but as long as your fluid intake is roughly equivalent to your sweat level, the level of hydration will be maintained.
In most circumstances, sports drinks offer no physiological benefits over water during weight training. However, high intensity exercise for a sustained duration of at least one hour may require electrolyte charging that may be provided by sports drinks. Some may maintain that energy drinks, such as Red Bull that contain caffeine, improve performance in weight training and other physical exercise, but in reality, these energy drinks can cause dehydration, tremors, heat attacks, and heart attacks when consumed in excess. 'Sports drinks' containing simple carbohydrates & amp; water does not cause adverse effects, but it is unlikely to be necessary for the average trainee. Recently, people have been pre-training before exercising to improve performance. The main ingredients in this pre-exercise are: beta-alanine, creatine, BCAA (branched chain amino acids) and caffeine.
Inadequate hydration can cause lethargy, pain or muscle cramps. The urine of a well-hydrated person should be almost colorless, while intense yellow color is usually an inadequate sign of hydration.
Avoid getting sick
Exercise should be stopped if the pain is felt or suddenly felt, to prevent further injury. However, not all discomforts show injury. Light weight training is short but very intense, and many people are unfamiliar with this level of effort. The phrase "no pain, no gain" refers to working through the expected discomfort of such powerful efforts, rather than deliberately ignoring extreme pain, which may indicate serious soft tissue injury. The focus should be the right shape, not the amount of weight raised.
Discomfort can arise from other factors. Individuals who perform a large number of repetitions, sets, and exercises for each muscle group may experience a burning sensation in their muscles. These people can also experience swelling sensations in their muscles from increased blood flow ("pump"). True muscle fatigue is experienced as a marked and unmanageable strength loss in the muscle, arising from the nervous system (motor unit) rather than from the muscle fibers themselves. Extreme nervous tiredness can be experienced as a temporary muscle failure. Some weight training programs, such as the Metabolic Resilience Training, are actively seeking temporary muscle failure; evidence to support this type of training is very diverse. Regardless of their program, however, most athletes involved in high intensity load training will experience muscle failure during their regimen.
Beginners are advised to build a load training program slowly. Individuals who are not trained may have muscles that are relatively stronger than others. Injury can occur if, in certain exercises, the main muscle is stronger than the stabilizing muscle. Growing slowly allows muscle time to develop an appropriate strength relative to one another. It can also help to minimize delayed onset muscle pain. Suddenly starting an intense program can cause significant muscle pain. The untrained muscle contains a torn cross-link during intense exercise. Flexible exercise regimens should be performed before weight training begins, to help avoid pain and soft tissue injury.
Other precautions
Anyone who starts an intensive physical training program is usually advised to consult a doctor, because of the possibility of undetectable heart or other conditions in which the activity is contraindicated.
Exercises such as bench presses or squats where failing elevators can potentially cause lifter to be trapped under load are usually done inside an electric rack or in the presence of one or more complainants, who can safely re-assemble barbells if a heavy coach can not do so.
Tools
Weight training usually requires different types of equipment, most often dumbbells, barbells, heavy plates, and heavy machinery. Various combinations of specific exercises, machines, dumbbells, and barbells allow trainees to train body parts in various ways.
Other types of equipment include:
- Lifting rope, which allows more weight to be lifted by moving the load to the wrist and avoiding restrictions on the forearm muscles and grip strength
- Loaders, meant to hold the core through intra-abdominal pressure. Controversy exists regarding the safety of this device and its proper use is often misunderstood.
- Weighty clothes, sandbags, tin shots, or other materials tied to your wrists, ankles, body or other body parts to increase the amount of work your muscles require
- Gloves can increase clutches, prevent callus formation in the hand, reduce pressure on the wrist, and provide support.
- Chalk (MgCO 3 ), which dries sweaty hands, increases clutches
- Wrist and knee
- Shoes, which have flat and rigid soles to provide a solid support base, and can display varying heels (usually 0.5 "or 0.75") to accommodate biomechanical lifter for more efficient squats, deadlifts, overhead presses, and Olympic lifts.
Type of exercise
Isotonic and plyometric exercises
These terms combine the prefix "iso" (meaning "equal") with "tonics" (strength) and "plio" (more) with "metric" (distance). In "isotonic" exercises the force applied to the muscle does not change (while muscle length decreases or increases) while in "plyometric" exercise, the muscle length stretches and contracts rapidly to increase muscle power output.
Weight training is primarily an isotonic exercise form, because the force generated by the muscles to push or pull out the weighted objects should not change (though in practice the resulting force decreases due to muscle fatigue). Any object can be used for weight training, but dumbbells, barbells, and other special equipment are usually used because they can be tailored to specific weights and easily gripped. Many exercises are not strictly isotonic because the force of the muscles varies as the joint moves through its range of motion. Movements can be easier or more difficult depending on the angle of muscle force relative to gravity; for example, a standard bicep curve becomes easier when the hand approaches the shoulder as more load is taken by the elbow structure. Derived from Nautilus, Inc., some machines use a spiral-logarithmic cam to maintain a constant resistance regardless of the angle of the joint.
Plyometrics exploits the stretching cycle of the muscles to increase myotatic reflexes (stretching). This involves the rapid turnover of elongation and shortening of muscle fibers against resistance. The resistance involved is often a weighted object such as a medicine ball or sandbag, but it can also be the body itself as in a jump exercise or body with a heavy vest that allows movement with resistance. Plyometrics are used to develop explosive speeds, and focus on maximum strength rather than maximum strength by compressing the strength of muscle contraction to the shortest possible, and can be used to increase the effectiveness of a boxer's punch, or to increase the vertical ability of a basketball player's jump. Care should be taken when doing plyometric exercises because they cause greater stress on the joints and tendons involved than other forms of exercise.
Exercise isolation against joint exercises
An isolation exercise is one in which the movement is restricted to one connection only. For example, leg extensions is an isolation exercise for the quads. This type of special equipment is used to ensure that other muscle groups are involved only minimally - they only help the individual maintain a stable posture - and movement only occurs around the knee joint. Most isolation exercises involve machines rather than dumbbells and barbells (free weights), although free weights can be used when combined with special positions and joint buffers.
The workout compound works several muscle groups at once, and includes the movement of about two or more joints. For example, in leg press , movements occur around the hip, knee, and ankle joints. This exercise is mainly used to develop quads, but also involves the hamstrings, glutes and calves. Compound exercises are generally similar to ways that naturally encourage, attract and lift objects, while isolation exercises often seem a bit unnatural.
Each type of exercise has its uses. The combined exercise builds the basic strengths necessary to perform activities of encouraging, exciting, and uplifting every day. The isolation exercise is useful for "rounding up" the routine, by training directly the muscle groups that can not be fully practiced in a joint exercise.
The type of exercise performed also depends on the individual's goals. Those who seek to improve their performance in sports will focus more on joint exercises, with isolation exercises used to strengthen the muscles that hold the athletes back. Similarly, the powerlifter will focus on specific combined exercises done on the powerlifting competition. However, those who seek to improve the appearance of their bodies without having to maximize their strength (including bodybuilders) will be more emphasis on isolation exercises. Both types of athletes, however, generally utilize compound and isolation exercises.
Weight free versus heavy machine
Free weights include dumbbells, barbells, medicine balls, sandbells, and kettlebells. Unlike heavy machinery, they do not limit the user to certain movements, anyway, and therefore require more effort from the individual stabilizer muscles. It is often argued that free weights training is superior for this reason. For example, they are recommended for golfers, because golf is a one-sided exercise that can damage the balance of the body, requires exercise to maintain muscle balance.
Some free weights can be exercised while sitting or lying on an exercise ball.
There are a number of heavy machines commonly found in neighborhood gyms. The Smith machine is a barbell that is restricted to vertical movement. The cable machine consists of two heavier stacks separated by 2.5 meters, with cables running through adjustable pulleys (which can be fixed at any height) to different types of handles. There are also special heavy equipment for exercise such as foot press. Multigyms include a variety of specialized training mechanisms within one apparatus.
One of the limitations of many free weights and exercise machines is that the muscles work optimally against gravity for only a fraction of the lifts. Some special exercise machines have an oval cam (first introduced by Nautilus) that varies in durability, so that the necessary resistance, and muscle strength, remains constant throughout the full range of exercise.
Push-pull exercise
Push-pull exercises are a method of regulating regular weight training so that the exercises alternate between pushing and pulling motions. The push-pull superset is two complementary (one pull/one push) segments that are back-to-back. An example is bench press (push)/bent-over row (drag). Another push-pull technique is regulating exercise routines so one day using only push exercises (usually chest, shoulders and triceps), and an alternate day just pulling (usually the back and biceps) exercises so the body can get enough rest.
Health benefits
The benefits of weight training include increased strength, muscle mass, endurance, bone and bone mineral density, insulin sensitivity, GLUT 4 density, HDL cholesterol, improved cardiovascular health and appearance, and decreased body fat, blood pressure, LDL cholesterol and triglycerides.
The basal metabolic rate of the body increases with increasing muscle mass, which promotes long-term fat loss and helps dieters avoid yo-yo diets. In addition, intense exercise increases metabolism for several hours after exercise, which also increases fat loss.
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for the joints, and reduce the risk of injury from daily activities. Older people who follow weight training can prevent some loss of muscle tissue that usually accompanies aging - and even regain functional strength - and thus, become less fragile. They may be able to avoid some kind of physical disability. Weight training also helps prevent osteoporosis. The benefits of weight training for the elderly have been confirmed by the research of the people who began to engage in it even in the eighties and nineties.
For many people in rehabilitation or with acquired disabilities, such as following a stroke or orthopedic surgery, strength training for weak muscles is a key factor for optimizing recovery. For people with such health conditions, their strength training may need to be designed by the right health professional, such as a physiotherapist.
Stronger muscles improve performance in various sports. Sports-specific training routines are used by many competitors. It often determines that the speed of muscle contraction during weight training should be the same as that of a particular sport. Sports exercise routines also often include weight variations and machine movements that may not be common for traditional weightlifting.
Although weight training can stimulate the cardiovascular system, many exercise physiologists, based on their observations of maximal oxygen uptake, argue that aerobic exercise is a better cardiovascular stimulus. Central catheter monitoring during endurance training reveals increased cardiac output, suggesting that strength training demonstrates the potential for cardiovascular exercise. However, the 2007 meta-analysis found that, although aerobic training is an effective therapy for patients with heart failure, aerobic combination exercises and ineffective strength; "The beneficial antiremodeling role of aerobic exercise is not confirmed when this exercise mode is combined with strength training".
One of the side effects of any intense exercise is increased levels of dopamine, serotonin and norepinephrine, which can help improve mood and overcome depressed feelings.
Source of the article : Wikipedia
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