Introduction
Benefits of Resistance Training
Physiology
Getting Started
Summary
Today, when I walk into any fitness facility and observe what people are doing to improve their health and fitness, I have noticed a growing trend—weight training is gaining popularity. It was not long ago that when you entered the weight-training area, all you would see was wall-to-wall, abnormally sized individuals looking at themselves in the mirror and grunting heavily as they “maxed out” on the bench press. Today, this area is a whole new scene. Men and women of all ages are being introduced to the health benefits that proper weight training can bring to their lives.
Benefits of Resistance Training
People of all ages, men and women, athletes and non-athletes, are now beginning to comprehend the outstanding benefits of a regular resistance-training program. Weight training can allow an individual to increase his or her ability to perform sports and everyday activities. This ability is the result of an increase in strength, power, and coordination. That same person will also notice a decrease in their own rate of injury. In addition, there are the psychological effects of training with weights. Over time, people will notice the changes that occur physically with their bodies, as there is an increase in lean muscle tissue. This will give that individual a better self-image. Another benefit is the confidence gained in their ability to perform tasks with greater ease. Lastly, strength training is a key component in the rehabilitation of most orthopedic injuries and is utilized for the prevention of further injury to a joint or muscle.
The American Heart Association has issued a statement endorsing progressive resistance exercise prescription:
“Mild to moderate resistance training can provide an effective method for improving muscular strength and endurance, preventing and managing a variety of chronic medical conditions, modifying coronary risk factors, and enhancing psychological well being.” Therefore, it is safe to say that weight training provides preventive health benefits, as well as everyday functional benefits.
U.S. & World
Stories that affect your life across the U.S. and around the world.
Muscular exercise is evident everywhere in today’s world. You can drive down the street and see construction workers jack-hammering on the streets. You see children every day showing off their muscles to friends and proud parents. Muscle enlargement and strength increases are the most common benefit of strength work. This enlargement is due to an increase in the cross section of individual muscle fibers. This increase in size is known as hypertrophy.
There are also many other physiological changes that occur due to weight training. These physiological changes are the result of the overload principle. This principle simply states that the strength, endurance, and hypertrophy of a muscle will increase only when the muscle performs for a given period of time against workloads that are above those normally encountered. These workloads in a resistance-training environment can be classified as five types of resistance:
Isometric: When the contracting forces are equal to that of the resistance. An example of this is pushing against an immovable object such as a wall.
Dynamic constant: The external resistance used remains at a constant. Free weights and some weight machines are common examples of this type of training.
Dynamic variable: Training of this type uses an external resistance that is altered or varied. Today’s modern weight-training machines perform this function with the use of cams. The machines attempt to match the mechanics of the body part by increasing and decreasing the resistance throughout the exercise.
Dynamic progressive: This type of training utilizes equipment that has a self-contained source of resistance. An example of this training is using rubber tubing. The resistance is increased as force is applied against it. The equipment does not rely on gravity or external forces for resistance.
Isokinetic: Isokinetic training works in such a way that the speed of the movement remains a constant and the resistance changes. These types of machines work so that any force applied to increase the speed of the motion is met with an equal force. The motion cannot be accelerated.
These various types of training methods can be used by everyone, and under proper supervision, can help them attain their goals.
The information I have given so far gives us the science of weight training, but that is not what we take to our local gym or into our basement to work out. I am asked every week by professional athletes and ordinary people, “How do I get started in weight training?” These individuals have already started goal setting. To start a weight-training program, I feel that you have to set goals in order to properly plan your program. You must decide what you want to accomplish through weight training: a better looking body, a stronger torso for a work environment, or a better conditioned body for the sport you love.
After I have reviewed an individual’s fitness history and personal goals, I like to explain three key laws of strength training that I follow in my training room.
Law #1
Develop flexibility in muscles and joints before developing muscular strength. Good flexibility is essential to everyday living and athletic performance. You can incorporate your flexibility into your warm-up.
Law #2
Allow for an anatomical adaptation phase when starting a weight-training program. A program that progresses at a safe rate will allow for the body to adapt to the increased stresses being placed on it. This will prevent injury to tendons, ligaments, and muscles. A typical guideline to use would be three to ten weeks for this phase depending on your age, experience, and fitness level. You can perform 8 to 12 exercises that involve the key muscle groups. Each exercise should consist of three to five sets of 12 to 15 repetitions (reps). The intensity should be 50 to 75 percent of your repletion maximum (maximum weight you can lift at once). You should feel fatigued after performing 12 to 15 reps. If you do not, then increase the weight.
Law #3
Develop your core first. Core strength training is fast becoming the rage in fitness circles. The muscles of the abdomen, back, pelvis, and hips are known collectively as your core. These muscles act together to stabilize your body during everyday activities. You should focus some of your efforts on working on these areas. Many fitness professionals have come up with innovative methods for core training that are fun and challenging.
When starting a weight-training program there is a trial and error phase where you will learn what weight challenges you. There is also a learning curve when it comes to technique. It is important that you stay focused on your goals and remain patient. Over time, you will start to see changes in your ability to perform the exercises. This will lead to strength gains and an increase in your ability to challenge yourself.
When you start training, you will get advice from all kinds of individuals, brothers, friends, “gym rats.” I cannot stress enough how important it is to seek out fitness professionals to give you the proper exercises and teach you weight-training techniques. These individuals include certified strength and conditioning specialists, athletic trainers, and physical therapists. You should also seek clearance from your physician prior to beginning your program.
Weight training is a fun and challenging way to allow you to increase your physical fitness. Over time you will notice the changes that will occur physically, as well psychologically. Remember to set goals, challenge yourself and most important, have fun.
