What is weight training?
Weight training is a common type of strength training for developing the strength and size of muscles.
It uses the force of gravity in the form of weights in order to oppose the force generated by muscle through contraction.
The benefits of overall are comparable to most other types of strength training: increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate, and postural support.
The basic principles of weight training are essentially identical to those of strength training, and involve a manipulation of the number of repetitions (reps), sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, and size.
The specific combinations of reps, sets, exercises, and weights depends on the aims of the individual performing the exercise.
12 benefits of weight training
Our body have several benefits from the weight training.
- Boost in metabolism
- Increase in bone density
- Improved sleep quality
- Reduce mental stress
- Anti-aging effects
- Increase in muscle mass
- Decrease in fat
- Stronger muscles can improve your posture and help keep your body in balance.
- Stronger muscles can prevent injuries.
- Stronger muscles can help with your everyday activities, such as lugging shopping bags, moving furniture, lifting kids and strollers, and so on.
- Gaining control over your training program will lead to taking control over your whole life.
- It can help prevent osteoporosis.
Weight Training Help to Ease or Prevent Depression
Lifting weights might also lift moods, according to an important new review of dozens of studies about strength training and depression. It finds that resistance exercise often substantially reduces people’s gloom, no matter how melancholy they feel at first, or how often — or seldom — they actually get to the gym and lift.
Perhaps most interesting, the amount of w did not seem to matter. The benefits essentially were the same, whether people went to the gym twice a week or five times a week and whether they were completing lots of repetitions of each exercise or only a few.
All that mattered was showing up and completing the workouts.
The exercise probably has both physiological and psychological consequences, says Brett Gordon, a graduate student at the University of Limerick in Ireland, who led the new review. The weight training could be changing aspects of the brain, including the levels of various neurochemicals that influence moods, he says.
Need of weight training
By doing Weight training in proper and planned way you can get above benefits.
After a certain age your body start degrading. Your hormone system getting slower, you are losing muscles, your immune system getting weaker it’s called as Ageing process.
Every human being affected by Ageing process. You also!! But the speed of Ageing is different for everyone. Speed of Ageing process is totally depend on your lifestyle & environment you live in.
By doing Weight training you can slower the Ageing process. That’s why you need to do weight training
When you do weight training your muscles gets bigger and powerful. To grow your muscles and for better health you required proper nutrition.
Check out our blog post about nutrition.
Who should do it?
Each and every one of human being have need to do weight training. Because everyone is effected by the process of the ageing. To live long and fit everybody have to do weight training. Including you!!
Check out this post about fitness. This will clarify more to you.
Proper plan to do weight training
To get all benefits of weight training and to avoid injuries you should plan your workout properly.
As you progress in required time for recovery of muscle is increased. Therefore you have to plan in that way that you can get enough rest between two muscle groups.
A push–pull workout is a method of arranging a workout routine so that exercises alternate between push motions and pull motions.
A push–pull superset is two complementary segments (one pull/one push) done back-to-back.
An example is bench press (push) / bent-over row (pull). Another push–pull technique is to arrange workout routines so that one day involves only push (usually chest, shoulders and triceps) exercises, and an alternate day only pull (usually back and biceps) exercises so the body can get adequate rest.
Push/Pull/Legs Workout Schedule
The push/pull/legs split ( PPL) are one of the most simple and proven workout schedules around. It’s also one of the most intelligent and effective.
There are a few different versions of it that can work well, and a few different ways to structure it over the course of the week (some of which are definitely more or less ideal for certain goals and situations than others).
The push/pull/legs split is a schedule that splits the body up into 3 groups:
- Upper body pushing muscles.
- Upper body pulling muscles.
Each group is trained separately on its own workout day.
- The “push” workout would train all of the upper body muscles that are involved in pushing exercises.
- The “pull” workout would train all of the upper body muscles that are involved in pulling exercises.
- The “legs” workout would train the entire lower body.
The main purpose of splitting the body up this way is that related muscle groups are trained together in the same workout.
By pairing up all of the muscle groups that get trained indirectly during exercises for other muscle groups, the push/pull/legs split greatly lessens that potential and the overall structure of your routine.
Why have a training plan
One of the most important things to a lot of individuals at the time of initiating a sport program is registering to a gymnasium, or perhaps, to hire a personal trainer. Many would be inclined to get the latest fashion sneakers or add technology to fitness through one of the many applications that exist today.
None of that is so important at the time of starting a sports program as having a plan and proposing a goal. A clear goal will make your plan and training work. Your goal will be responsible for your muscles taking you to where your attention is focused.
There will be times when the goals to reach will become difficult and dreaded excuse will begin to appear; at this time, only your goals and your well defined dream will be able to keep you focused, to push every day, every morning and to go for what you want.
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