Wattage
Well-known member
The 80s were all about aerobics. Tight clothes, bright colours and headbands… we sweated our way to fitness through hour long cardio sessions to Michael Jackson and Madonna. These days, the dance party is over. The late 90s and 2000s bring trends of "core strength" and the ever elusive "weight training"…
What is Weight Training?
Weight training is the use of a resistive force to build muscle strength. Weight training utilizes differing types of muscle contractions to produce, resist or maintain a force. In response to these actions, our muscles, bones and tendons become stronger. Sound good for you? You bet it is.
Why Weight Train?
Weight training is on the fore-front of every fitness trend. Why? Because it produces great results in a short period of time, improves quality of life and has outstanding health benefits, especially for women. No fitness routine is complete without a resistance portion.
What Are The Health Benefits?
Weight training brings with it many health benefits. Primarily, our bones, muscles, tendons and ligaments become stronger. When we properly train these tissues, we prevent and treat:
- lower back pain
- sprained ankles, knees, shoulders
- osteoporosis
- poor posture
- slowing of the metabolism
How Do I Know What To Do?
There are a few ways you can successfully start weight training:
1. See your front desk at your gym or fitness centre. Most places will give you a tour free of charge and show you how to use machines, although only generally.
2. Book an appointment with a personal trainer. A one hour session will probably run you anywhere from $60 - $90, but it is money well spent. Any decent trainer will help you develop a program and teach you how to increase on your own, as necessary.
3. Read up on it. The internet has many reputable, big name resources. Pick up a copy of Shape Magazine. Three months worth of magazines will show most major muscle groups, all for about $12.
4. Network. Get to know gym staff and other people in the area of fitness.
How Much Do I Do?
There is a basic guide in training with weights:
High reps, low sets, low weight = Endurance Training = lean muscle tone
Low reps, high sets, high weight = Strength Training = bulk muscle mass
Most woman like to stay in the area of 10 - 12 reps, 3 sets at about 50% of their 1 repetition maximum, also called absolute strength. What the heck is this? 1 RM is a guideline used in fitness to assess the person's strength and tailor their routine specifically to the individual. It is assessed by measuring the maximum a person can lift in one repetition for the specific muscle.
What is a rep and a set? A "rep" (repetition) is a single movement whereas the set is the group of reps that are done in succession, followed by a rest period.
How long should one rest between sets? For lower weights and high reps, rest periods should span about 30 seconds. High weights with lower reps require longer rest periods, about 1 - 1.5 minutes.
Generally speaking, you want to aim for 2 days a week minimum for health related training. When training for fitness, 3 days/week is sufficient. 4 days a week will probably add more bulk, unless you are doing training for endurance.
It is very important that you keep your body challenged in training. Studies have shown that those who change their routines daily show the greatest improvements. Learn several exercises for each muscle and alternate days. Do higher reps and lower weights one day, and higher weights lower reps the next. Mixing it up will keep you motivated and your body responding.
Soreness
Being sore post-weight training is a normal part of training. In fact, it means your program is sufficiently challenging. Still, too much of anything is not good. If you experience sharp pains or inability to perform normal everyday movements, ease up. This is a sign that you are doing too much too fast.
:!: Highly recommended::!:
- seeing your physician before starting any new fitness program
- learning proper breathing techniques for lifting weights (very important)
- recognizing pain and treating it respectfully and accordingly
- using mirrors and/or spotters (
) to ensure proper form is maintained
:arrow: Types of Weights
Generally, there are three types of resistance exercises you can do:
- Free weights (dumbbells, barbells)
- Commercial Weight Machines
- Calisthenics (push-ups, sit-ups, etc.)
All follow the same principles of training, as described above. Most people like to do a combination of all three.
While this does not prescribe a program for you, this is not what it is meant to do. It is important to recognize that weight training is extremely beneficial but must be tailored accordingly. A little practice and reading will have you well versed and on your way!
:nana: Here's to weight training!!:nana:
Weight training is the use of a resistive force to build muscle strength. Weight training utilizes differing types of muscle contractions to produce, resist or maintain a force. In response to these actions, our muscles, bones and tendons become stronger. Sound good for you? You bet it is.
Weight training is on the fore-front of every fitness trend. Why? Because it produces great results in a short period of time, improves quality of life and has outstanding health benefits, especially for women. No fitness routine is complete without a resistance portion.
Weight training brings with it many health benefits. Primarily, our bones, muscles, tendons and ligaments become stronger. When we properly train these tissues, we prevent and treat:
- lower back pain
- sprained ankles, knees, shoulders
- osteoporosis
- poor posture
- slowing of the metabolism
There are a few ways you can successfully start weight training:
1. See your front desk at your gym or fitness centre. Most places will give you a tour free of charge and show you how to use machines, although only generally.
2. Book an appointment with a personal trainer. A one hour session will probably run you anywhere from $60 - $90, but it is money well spent. Any decent trainer will help you develop a program and teach you how to increase on your own, as necessary.
3. Read up on it. The internet has many reputable, big name resources. Pick up a copy of Shape Magazine. Three months worth of magazines will show most major muscle groups, all for about $12.
4. Network. Get to know gym staff and other people in the area of fitness.
There is a basic guide in training with weights:
High reps, low sets, low weight = Endurance Training = lean muscle tone
Low reps, high sets, high weight = Strength Training = bulk muscle mass
Most woman like to stay in the area of 10 - 12 reps, 3 sets at about 50% of their 1 repetition maximum, also called absolute strength. What the heck is this? 1 RM is a guideline used in fitness to assess the person's strength and tailor their routine specifically to the individual. It is assessed by measuring the maximum a person can lift in one repetition for the specific muscle.
What is a rep and a set? A "rep" (repetition) is a single movement whereas the set is the group of reps that are done in succession, followed by a rest period.
How long should one rest between sets? For lower weights and high reps, rest periods should span about 30 seconds. High weights with lower reps require longer rest periods, about 1 - 1.5 minutes.
Generally speaking, you want to aim for 2 days a week minimum for health related training. When training for fitness, 3 days/week is sufficient. 4 days a week will probably add more bulk, unless you are doing training for endurance.
It is very important that you keep your body challenged in training. Studies have shown that those who change their routines daily show the greatest improvements. Learn several exercises for each muscle and alternate days. Do higher reps and lower weights one day, and higher weights lower reps the next. Mixing it up will keep you motivated and your body responding.
Being sore post-weight training is a normal part of training. In fact, it means your program is sufficiently challenging. Still, too much of anything is not good. If you experience sharp pains or inability to perform normal everyday movements, ease up. This is a sign that you are doing too much too fast.
:!: Highly recommended::!:
- seeing your physician before starting any new fitness program
- learning proper breathing techniques for lifting weights (very important)
- recognizing pain and treating it respectfully and accordingly
- using mirrors and/or spotters (
:arrow: Types of Weights
Generally, there are three types of resistance exercises you can do:
- Free weights (dumbbells, barbells)
- Commercial Weight Machines
- Calisthenics (push-ups, sit-ups, etc.)
All follow the same principles of training, as described above. Most people like to do a combination of all three.
While this does not prescribe a program for you, this is not what it is meant to do. It is important to recognize that weight training is extremely beneficial but must be tailored accordingly. A little practice and reading will have you well versed and on your way!
:nana: Here's to weight training!!:nana:
thank you caitlin!!!!!!!!!!!!!!!
