Weight training - Wikipedia. This article is about strength training using weight (gravity) to generate resistance to contraction. For basic principles on increasing the strength of muscles, see strength training. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement. Sports where strength training is central are bodybuilding, weightlifting, powerlifting, and strongman, highland games, shot put, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably; mixed martial arts, American football, wrestling, rugby football, track and field, rowing, lacrosse, basketball, baseball, and hockey. Strength training for other sports and physical activities is becoming increasingly popular. Weight training versus other types of exercise. Weight training is a type of strength training that uses weights, Eccentric Training or muscular resistance to increase strength.
Endurance training is associated with aerobic exercise while flexibility training is associated with stretching exercise like yoga or pilates. Weight training is often used as a synonym for strength training, but is actually a specific type within the more inclusive category. Contrary to popular belief, weight training can be beneficial for both men and women. History. Progressive resistance training dates back at least to Ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown. Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century. Ancient Greek sculptures also depict lifting feats. The weights were generally stones, but later gave way to dumbbells. The dumbbell was joined by the barbell in the later half of the 1. Early barbells had hollow globes that could be filled with sand or lead shot, but by the end of the century these were replaced by the plate- loading barbell commonly used today. It subsequently became popular during the 1. The 1. 96. 0s saw the gradual introduction of exercise machines into the still- rare strength training gyms of the time. Weight training became increasingly popular in the 1. Pumping Iron, and the subsequent popularity of Arnold Schwarzenegger. Since the late 1. Learn the advantages of interval training and know the simple guidelines for maximizing your fat loss using this fitness technique. Can you get stronger by not moving a muscle? According to the scientific literature, yes, you sure can! Isometric or "static" training has been. Body for Life; currently nearly one in five U. S. The specific combinations of reps, sets, exercises, and weights depends on the aims of the individual performing the exercise. Sets with fewer reps can be performed with heavier weights contributing to an increase in lean muscle mass and sets with higher reps can be performed with lighter weights contributing to increased muscular endurance. In addition to the basic principles of strength training, a further consideration added by weight training is the equipment used. Types of equipment include barbells, dumbbells, pulleys and stacks in the form of weight machines, and the body's own weight in the case of chin- ups and push- ups. Different types of weights will give 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 1. In other cases, the weight stack may require more force than the equivalent dumbbell weight due to additional torque or resistance in the machine. Additionally, although they may display the same weight stack, different machines may be heavier or lighter depending on the number of pulleys and their arrangements. Weight training also requires the use of 'good form', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called 'cheating'). Failure to use good form during a training set can result in injury or a failure to meet training goals; since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. At a particularly advanced level; however, . This type of training will also help prevent injury for athletes. There are benefits and limitations to weight training as compared to other types of strength training. Weight training versus isometric training. This maximum force maximally strengthens the muscles over all of the joint angles at which the isometric exercise occurs. By comparison, weight training also strengthens the muscle throughout the range of motion the joint is trained in, but only maximally at one angle, causing a lesser increase in physical strength at other angles from the initial through terminating joint angle as compared with isometric exercise. In addition, the risk of injury from weights used in weight training is greater than with isometric exercise (no weights), and the risk of asymmetric training is also greater than with isometric exercise of identical opposing muscles. Weight training and bodybuilding. Bodybuilders use weight training to develop their muscles for size, shape, and symmetry regardless of any increase in strength for competition in bodybuilding contests; they train to maximize their muscular size and develop extremely low levels of body fat. In contrast, many weight trainers train to improve their strength and anaerobic endurance while not giving special attention to reducing body fat far below normal. The bodybuilding community has been the source of many of weight training's principles, techniques, vocabulary, and customs. Weight training does allow tremendous flexibility in exercises and weights which can allow bodybuilders to target specific muscles and muscle groups, as well as attain specific goals. Not all bodybuilding is undertaken to compete in bodybuilding contests and, in fact, the vast majority of bodybuilders never compete, but bodybuild for their own personal reasons. Weight training is a safe form of exercise when the movements are controlled and carefully defined. However, as with any form of exercise, improper execution and the failure to take appropriate precautions can result in injury. Maintaining proper form. Correct form in weight training improves strength, muscle tone, and maintaining a healthy weight. Proper form will prevent any strains or fractures. Avoid heavy weight and keep the number of repetitions to a minimum. This may shift the effort to weaker muscles that cannot handle the weight. For example, the squat and the deadlift are used to exercise the largest muscles in the body—the leg and buttock muscles—so they require substantial weight. Beginners are tempted to round their back while performing these exercises. The relaxation of the spinal erectors which allows the lower back to round can cause shearing in the vertebrae of the lumbar spine, potentially damaging the spinal discs. Stretching and warm- up. It is common to stretch the entire body to increase overall flexibility; however, many people stretch just the area being worked that day. The main reason for warming up is injury prevention. Warming up increases blood flow and flexibility, which lessens the chance of a muscle pull or joint pain. Warm up sets are also important. For example, the same lifter working on his chest would also be advised to complete at least two warm up sets prior to hitting his . For example, if the lifter's main sets were at 2. Some lifters will warm up with a 5. When properly warmed up the lifter will then have more strength and stamina since the blood has begun to flow to the muscle groups. This technique ensures that the trainee breathes through the most difficult part of the exercise, where one would reflexively hold one's breath. Good stabilizers maintain the critical symmetrical muscle stiffness.. Poor stabilizers allow abdominal contraction levels to cycle with breathing at critical moments when stability is required. Grooving muscular activation patterns so that a particular direction in lung air flow is entrained to a particular part of any exertion is not helpful. This would be of little carryover value to other activities; in fact it would be counterproductive. This is particularly true in hot environments, or for those older than 6. The greatest source of fluid loss during exercise is through perspiration, but as long as your fluid intake is roughly equivalent to your rate of perspiration, hydration levels will be maintained. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. Individuals who perform large numbers of repetitions, sets, and exercises for each muscle group may experience a burning sensation in their muscles. These individuals may also experience a swelling sensation in their muscles from increased blood flow (the . True muscle fatigue is experienced as a marked and uncontrollable loss of strength in a muscle, arising from the nervous system (motor unit) rather than from the muscle fibers themselves. Extreme neural fatigue can be experienced as temporary muscle failure. Some weight training programs, such as Metabolic Resistance Training, actively seek temporary muscle failure; evidence to support this type of training is mixed at best. Untrained individuals may have some muscles that are comparatively stronger than others. An injury can result if, in a particular exercise, the primary muscle is stronger than its stabilising muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimize delayed onset muscle soreness. A sudden start to an intense program can cause significant muscular soreness. Unexercised muscles contain cross- linkages that are torn during intense exercise.
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