WEIGHT TRAINING

Weight Training: a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand

In other words, lifting weights can make your muscles bigger and stronger

Benefits

Weight lifting• Boosts metabolism• Increases muscular strength and

endurance• Strengthens bones • Helps in preventing injuries• Improves coordination and balance

Burning Calories

Muscle burns more calories than fat, so building muscle will increase your metabolic rate

Increased after burn - High intensity strength training can help you burn extra calories for hours after a workout

Many studies show that each pound of muscle can burn anywhere from 30 to 50 calories per day!

Muscle Groups

The most commonly worked muscle groups areChestBackShouldersBiceps and TricepsQuadriceps and HamstringsAbs

Do’s

Warm up: stretch and do a light jog or run before you exercise (5-10 minutes)

Ask a trainer, if you have a questions about proper form

Cool down: stretch for 5-10 minutes after you’re finished your workout

Don’ts

Don’t lift without a spotter Don’t lift the same muscle groups 2 days

in a row; give them time to rest and recover

Don’t swing and use your body’s momentum to lift a weight; that probably means you need to use less weight

Don’t hold your breath while doing an exercise

Misconceptions

• Lifting weights stunts growth in adolescents; False

• Weight training increases bone mass density

Types of weights

Free weights (barbells, dumbbells, hand weights, etc.) work a group of muscles at the same time

Machines isolate a specific muscle

Dangers

Anabolic steroids Lifting by yourself; always have a spotter Medical issues- damaged joints or

tendons, tearing a muscle

Women and weight training On average, muscle accounts for about

a third of a woman’s weight Women have high rates of osteoporosis;

weight training fights this by increasing bone mass density

Helps sculpt body Can increase strength 30-50%

Push vs. Pull

Push exercises involve a variety of muscles including theChest TricepsQuadricepsCalvesShoulders

Pull exercises often involveBicepsBacksAbsSome shouldersHamstrings

Common push exercises

Bench press Squats Dips Overhead press Calf raises

Common pull exercises

Pull ups Lat pulldowns Crunches Hamstring curls Rows Bicep curls

Do pull exercises one day and push exercises the nextThis will help the worked muscles rest and

rebuildGive yourself at least one day to rest per

week (beginners will often require more)

In all, weight lifting is a fun way to exercise

Is it for you?

Why don’t you discover for yourself?