You may believe you know fitness weight training but you might be missing some important facts, especially when it comes to anti aging.
The benefits of weight training are far reaching. Your age doesn't matter and neither does your current fitness level. You will see improvements in agility, muscle strength, cardiovascular capacity much more.
One of the first things you should know is that your weight training program should in part concentrate on Functional Fitness Training.
You must improve and develop your functional muscle strength. This in turn will improve your overall fitness ability for all physical tasks as you age.
Issue: User Friendliness.
Free Weights: Usually available in all gyms. You should have a spotter for certain exercises.
Exercise Machines: Not all gyms have the same machines.
Free Weights: Requires more skill and focus.
Exercise Machines: Less skill; easy to use.
Issue: Type of movement.
Free Weights: Dynamic
Exercise Machines: Limited range of motion.
Free Weights: You can perform a wide variety of exercises.
Exercise Machines: Availability of equipment may limit variety.
Free Weights: Primary muscles plus assistor and stabilizer muscles.
Exercise Machines: Tends to isolate muscles.
A rep max or RM is the most weight you can you can raise and lower for a set number of times. For example, a one rep max is the heaviest weight you can lift once. A five rep max is the heaviest weight you can raise and lower 5 times.
Intensity is very important. It's related to what you are lifting and how heavy it is. It is also the maximum number of reps it takes you to finish the set. You should use different levels of intensity to achieve the best results.
In most cases you need to cycle between 50 percent and 90 percent of your maximal strength.
The length of time you take to complete your program will depend on your goals which will also change the intensity. The exercises you choose will create variations in intensity
Muscle imbalances are very common. You must have a balance between opposing muscle groups. For example: If you use tricep exercises then you have to perform bicep exercises.
Without proper balance in opposing muscles, you'll increase your risk of Weight Training Injuries.
You need to select exercises for all muscle groups. Here are some examples:
Exercises: Squats; Leg Extensions; Leg Press; Leg Curls; ¾ Squats; Standing Calf Raises; Seated Calf Raises.
Exercises: Reverse Grip Pulldowns; Single Arm Dumbbell Rows; Reverse Grip Barbell Rows; T-Bar Rows.
Exercises: Flat Bench Press; Incline Dumbbell Press; Incline Dumbbell Flyes
Exercises: Military Press; Upright Rows; L-laterals
Exercises: Standing Barbell Curls; Incline Dumbbell Curls; Zott Curls; Preacher Curls
Exercises: Triceps Pushdowns; California Press; Close-Grip Bench Press
Periodization involves changing things such as the number of reps, types of exercises, intensity, and rest time between sets.
Example: If you are training for a specific event you would perform a routine to peak at the time of your event. All your training would be adapted to achieve that goal at that specific time.
There are many parts of periodization that have to be taken into account. Periodization is too technical to be included in this article. You can find more information elsewhere on this website.
Proper form is vital for your success. Proper lifting form also helps to prevent injuries.
Any weight you lift must be in a controlled manner with proper form. Don't use bad form in an effort to lift more weight as it won't help your performance, but will actually hinder it and increase your risk of serious injury.
When lifting any weights or doing any weight training exercise you need to move the weight in a slow and controlled motion in both directions. This will optimize your results.
When performing any weight exercise you have to exhale when you're moving the weight against gravity (meaning the concentric portion of the lift). Exhale during the positive (concentric) portion of the lift.
Proper breathing will prevent the valsalva maneuver. This is an increase in internal pressure caused by holding your breath and can result in damage to your cardiovascular system. Don't hold your breath at any time during weight training.
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