Weight Training

A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates).

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) 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.

Weight training differs from sports rather than forms of exercise. Weight training, however, is often part of the athlete’s training regimen.


[edit] Weight training versus other types of exercise

Strength training is an inclusive term that describes all exercises devoted toward increasing physical strength. Weight training is a type of strength training that uses weights rather than elastic, 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.

[edit] History of weight training

An early plate-loading barbell and kettlebell

The genealogy of lifting can be traced back to the beginning of recorded history[1] where man’s fascination with physical abilities can be found among numerous ancient writings. 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 19th century. 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.[2]

Another early device was the Indian club, which came from ancient Persia where it was called the “meels”. It subsequently became popular during the 19th century, and has recently made a comeback in the form of the clubbell.

The 1960s saw the gradual introduction of exercise machines into the still-rare strength training gyms of the time. Weight training became increasingly popular in the 1970s, following the release of the bodybuilding movie Pumping Iron, and the subsequent popularity of Arnold Schwarzenegger. Since the late 1990s increasing numbers of women have taken up weight training, influenced by programs like Body for Life; currently nearly one in five U.S. women engages in weight training on a regular basis.[3]

[edit] Basic principles

The basic principles of weight training are essentially identical to those of strength training, and involve a manipulation of the number of repetitions (reps), sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, and size. 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.

In addition to the basic principles of strength training, a further consideration added by weight training is the equipment used. Types of equipment include 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 10 kilograms using a dumbbell sometimes requires more force than moving 10 kilograms on a weight stack if certain pulley arrangements are used. In other cases, the weight stack may require more force than the equivalent dumbbell weight due to additional torque or resistance in the machine.

Weight training also requires the use of ‘overload is never reached and the muscle does not gain in strength.

[edit] Comparison to other types of strength training

The benefits of weight training overall are comparable to most other types of strength training: increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate, and postural support. There are benefits and limitations to weight training as compared to other types of strength training.

[edit] Weight training versus resistance training

Resistance training involves the application of elastic or hydraulic resistance to muscle contraction rather than gravity. Weight training provides the majority of the resistance at the beginning, initiation joint angle of the movement, when the muscle must overcome the inertia of the weight’s mass. After this point the overall resistance alters depending on the angle of the joint. In comparison, hydraulic resistance provides a fixed amount of resistance throughout the range of motion, depending on the speed of the movement. Elastic resistance provides the greatest resistance at the end of the motion, when the elastic element is stretched to the greatest extent.

[edit] Weight training versus isometric training

Isometric exercise provides a fixed amount of resistance based on the force output of the muscle. This strengthens the muscle at the specific joint angle at which the isometric exercise occurs, with some lesser gains in strength also occurring at proximal joint angles.[4] In comparison, weight training strengthens the muscle throughout the range of motion the joint is trained in, causing an increase in physical strength from the initiating through to terminating joint angle.

[edit] Weight training and bodybuilding

Although weight training is similar to bodybuilding, they have different objectives. 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.

[edit] Safety

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.

[edit] Maintaining proper form

When the exercise becomes difficult towards the end of a set, there is a temptation to cheat, i.e., to use poor form to recruit other muscle groups to assist the effort. This may shift the effort to weaker muscles that cannot handle the weight. For example, the 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.

[edit] Stretching and warm-up

The cross trainer can be used to warm up muscles in both the upper and lower body.

Weight trainers commonly spend 5 to 20 minutes 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 “core tonnage.” Core tonnage refers to the heavier lifts that actually strain your muscles. For example if the lifter’s main sets were at 205 lbs, 225 lbs and 235 lbs on the bench, then a warmup of 5 reps of 135 and 5 reps of 185 would be advisable. When properly warmed up the lifter will then have more strength and stamina since the blood has begun to flow to the muscle groups.

[edit] Breathing

Breathing shallowly or holding one’s breath while working out limits the oxygen supply to the muscles and the brain, decreasing performance and, under extreme stress, risking a [7]

Other coaches advise trainees to perform the valsalva maneuver during exercises which place a load on the spine, since the risk of a stroke by aneurysm is astronomically lower than the risk of an orthopedic injury caused by inadequate rigidity of the torso.[8]

[edit] Hydration

As with other sports, weight trainers should avoid [13]

Some athletic trainers advise athletes to drink about 7 imperial fluid ounces (200 mL) every 15 minutes while exercising, and about 80 imperial fluid ounces (2.3 L) throughout the day.[14]

However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after a typical exercise session, to determine how much fluid is lost during the workout. 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.[11]

Under most circumstances, [17] ‘Sports drinks’ that contain simple carbohydrates & water do not cause ill effects.

Insufficient hydration may cause lethargy, soreness or [18]

[edit] Avoiding pain

An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression “no pain, no gain” refers to working through the discomfort expected from such vigorous effort, rather than to willfully ignore extreme pain, which may indicate serious soft tissue injuries.

Discomfort can arise from other factors. 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 “pump”). True citation needed]. Irrespective of their program, however, most athletes engaged in high-intensity weight training will experience muscle failure during their regimens.

Beginners are advised to build up slowly to a weight training program. 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.

[edit] Other precautions

Anyone beginning an intensive physical training program is typically advised to consult a physician, because of possible undetected heart or other conditions for which such activity is contraindicated.

Exercises like the spotters, who can safely re-rack the barbell if the weight trainer is unable to do so.

[edit] Equipment

A pull-up, a type of bodyweight exercise that requires no dumbbells or other weights but does require equipment – a pull-up bar.

Weight training usually requires different types of equipment; most common are dumbbells, barbells, and weight machines. Various combinations of specific exercises, machines, dumbbells, and barbells allow weight trainers to exercise body parts in one or more ways. Some exercise approaches use only bodyweight exercises such as press-ups that require no equipment, while others such as a pull-up require no weights but do require a pull-up bar that is strong enough to support the weight of the trainer.

Other types of equipment include:

Wrist strap

Lifting belt

  • Lifting straps, which allow more weight to be lifted by transferring the load to the wrists and avoiding limitations in forearm muscles and grip strength
  • Weightlifting belts, which are meant to support the back through abdominal pressure. Controversy exists regarding the safety of these devices[20]
  • lead shot, or other materials that are strapped to wrists, ankles, torso or other body parts to increase the amount of work required by muscles
  • Gloves can improve grip, relieve pressure on the wrists, and provide support.[21]

[edit] Types of exercises

[edit] Isotonic and plyometric exercises

These terms combine the prefix “iso” (meaning “same”) with “tonic” (strength) and “plio” (more) with “metric” (distance). In “isotonic” exercises the force applied to the muscle does not change (while the length of the muscle increases) while in “plyometric” exercises the length of the muscle stretches and contracts rapidly to increase the power output of a muscle.

Weight training is primarily an isotonic form of exercise, as the force produced by the muscle to push or pull weighted objects should not change (though in practice the force produced does decrease as muscles fatigue). Any object can be used for weight training, but dumbbells, barbells, and other specialised equipment are normally used because they can be adjusted to specific weights and are easily gripped. Many exercises are not strictly isotonic because the force on the muscle varies as the joint moves through its range of motion. Movements can become easier or harder depending on the angle of muscular force relative to gravity; for example, a standard biceps curl becomes easier as the hand approaches the shoulder as more of the load is taken by the structure of the elbow. Certain machines such as the Nautilus involve special adaptations to keep resistance constant irrespective of the joint angle.

basketball player. Care must be taken when performing plyometric exercises because they inflict greater stress upon the involved joints and tendons than other forms of exercise.

[edit] Isolation exercises versus compound exercises

The leg extension is an isolation exercise.

An isolation exercise is one where the movement is restricted to one joint only. For example, the leg extension is an isolation exercise for the quadriceps. Specialized types of equipment are used to ensure that other muscle groups are only minimally involved—they just help the individual maintain a stable posture—and movement occurs only around the knee joint. Most isolation exercises involve machines rather than dumbbells and barbells (free weights), though free weights can be used when combined with special positions and joint bracing.

Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg press movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves. Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural.

The leg press is a compound exercise.

Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for “rounding out” a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises.

The type of exercise performed also depends on the individual’s goals. Those who seek to increase their performance in sports would focus mostly on compound exercises, with isolation exercises being used to strengthen just those muscles that are holding the athlete back. Similarly, a bodybuilders) would put more of an emphasis on isolation exercises. Both types of athletes, however, generally make use of both compound and isolation exercises.

[edit] Free weights versus weight machines

Exercise balls allow a wider range of free weight exercises to be performed. They are also known as Swiss balls, stability balls, fitness balls, gym balls, sports balls, therapy balls or body balls. They are sometimes confused with medicine balls

Free weights include dumbbells, barbells, medicine balls, sandbells, and kettlebells. Unlike weight machines, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual’s stabilizer muscles. It is often argued that free weight exercises are superior for precisely this reason. For example, they are recommended for golf players, since golf is a unilateral exercise that can break body balances, requiring exercises to keep the balance in muscles.[22]

The weight stack from a Cable machine.

Some free weight exercises can be performed while sitting or lying on an exercise ball. This makes it extremely difficult to maintain proper form, thus preventing the use of heavier weight, severely limiting any long-term gains in strength.

There are a number of weight machines that are commonly found in neighborhood gyms. The leg press. A multigym includes a variety of exercise-specific mechanisms in one apparatus.

One limitation of many free weight exercises and exercise machines is that the muscle is working maximally against gravity during only a small portion of the lift. Some exercise-specific machines feature an oval Nautilus) which varies the resistance, so that the resistance, and the muscle force required, remains constant throughout the full range of motion of the exercise.

[edit] Health benefits

A study published in 2009 revealed that weightlifting may reduce the symptoms of [23]

The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance and enhanced bone density. Weight lifting and resistance training can also lead to a multitude of medical benefits including increased insulin sensitivity, decreased visceral fat, increased GLUT 4 density, reduced blood pressure, increased HDL cholesterol, decrease LDL cholesterol, decreased triglycerides, increased bone mineral density and improved cardiovascular health.[24]

Many people take up weight training to improve their genetic make-up dictates the response to weight training stimuli to some extent.

The body’s [26]

Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for osteoporosis. The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their 80s and 90s.

For many people in rehabilitation or with an acquired disability, such as following stroke or orthopaedic surgery, strength training for weak muscles is a key factor to optimise recovery.[27] For people with such a health condition, their strength training is likely to need to be designed by an appropriate health professional, such as a physiotherapist.

Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of muscle contraction during weight training should be the same as that of the particular sport.

Though weight training can stimulate the cardiovascular system, many exercise physiologists, based on their observation of maximal oxygen uptake, argue that aerobics training is a better cardiovascular stimulus. Central catheter monitoring during resistance training reveals increased cardiac output, suggesting that strength training shows potential for cardiovascular exercise. However, a 2007 meta-analysis found that, though aerobic training is an effective therapy for heart failure patients, combined aerobic and strength training is ineffective.[28]

One side-effect of any intense exercise is increased levels of discuss]

Weight training has also been shown to benefit dieters as it inhibits lean body mass loss (as opposed to fat loss) when under a caloric deficit.[30]

Weight training also strengthens bones, helping to prevent bone loss and osteoporosis. By increasing muscular strength and improving balance, weight training can reduce falls by elderly persons as well.[31]

[edit] See also

[edit] Bibliography

  • Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers. ISBN 0-7360-4185-0.
  • DeLee, MD, J; D. Drez, MD (2003). DeLee & Drez’s Orthopaedic Sports Medicine; Principles and Practice. Philadelphia,Pa: Saunders. ISBN 0-7216-8845-4.
  • Hatfield, Frederick (1993). Hardcore Bodybuilding: A Scientific Approach. McGraw-Hill. ISBN 0-8092-3728-8.
  • Kennedy, Robert; Dennis Weis (1986). Mass!, New Scientific Bodybuilding Secrets. Contemporary Books. ISBN 0-8092-4940-5.
  • Lombardi, V. Patteson (1989). Beginning Weight Training. Wm. C. Brown Publishers. ISBN 0-697-10696-9.
  • Powers, Scott; Edward Howley (2003). Exercise Physiology. McGraw Hill. ISBN 0-07-255728-1.
  • Schoenfeld, Brad (2002). Sculpting Her Body Perfect. Human Kinetics Publishers. ISBN 0-7360-4469-8.
  • Schwarzenegger, Arnold (1999). The New Encyclopedia of Modern Bodybuilding. Simon & Schuster. ISBN 0-684-85721-9.

[edit] References

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  2. ^ Todd, Jan (1995). From Milo to Milo: A History of Barbells, Dumbbells, and Indian Clubs. Iron Game History (Vol.3, No.6).
  3. ^ “MSNBC article on the U.S. Centers for Disease Control and Prevention report on the prevalence of strength training”. http://www.msnbc.msn.com/id/13956966/. Retrieved 2007-02-01.
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  6. ^ Johnson-Cane et al., p.151
  7. ^ Johnson-Cane et al., p.152
  8. 0-9768054-0-5.
  9. ^ “Water, Water, Everywhere”. WebMD. http://www.webmd.com/balance/features/water-water-everywhere.
  10. http://health.msn.com/blogs/healthy-diet-fit-body-post.aspx?post=1188190.
  11. ^ http://journals.lww.com/acsm-msse/Fulltext/2007/02000/Exercise_and_Fluid_Replacement.22.aspx.
  12. ^ Nancy Cordes (2008-04-02). “Busting The 8-Glasses-A-Day Myth”. CBS. http://www.cbsnews.com/stories/2008/04/02/eveningnews/main3991145.shtml.
  13. ^ “”Drink at Least 8 Glasses of Water a Day” – Really?”. Dartmouth Medical School. http://dms.dartmouth.edu/news/2002_h2/08aug2002_water.shtml.
  14. ^ Johnson-Cane et al., p.75
  15. ^ Johnson-Cane et al., p.76
  16. ^ http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
  17. ^ McCarthy, Michael (2009-07-06). “Overuse of energy drinks worries health pros”. USA Today. http://www.usatoday.com/sports/2009-07-01-Drinks_N.htm.
  18. ^ b Johnson-Cane et al., p. 153
  19. edit
  20. ^ “Breath Control and Weight Lifting Belts”. CrossFit Impulse. http://crossfitimpulse.com/breath-control-and-weight-lifting-belts.
  21. ^ “The benefits of wearing weight lifting gloves”. http://www.livestrong.com/article/17819-benefits-wearing-weight-lifting-gloves/.
  22. ^ Ahn Hyejung (November 11, 2012), World Class Fitness Trainers, John Sitaras, Golf Digest (Korean edition)
  23. ^ http://abcnews.go.com/Health/WellnessNews/story?id=8315419&page=1.
  24. ^ Westcott PhD, Wayne (July/August 2012). “Resistance Training is Medicine: The Role of Strength Training on Health”. Current Sports Medicine Reports 11 (4): 209-216.
  25. ^ The Metabolism Myth
  26. ^ De Mello Meirelles, C.; Gomes, P.S.C. (2004). “Acute effects of resistance exercise on energy expenditure: revisiting the impact of the training variables” (pdf). Rev Bras Med Esporte 10: 131–8. http://www.scielo.br/pdf/rbme/v10n2/en_a06v10n2.pdf. Retrieved 2008-02-06.
  27. ^ Ada L, Dorsch S, Canning C G. Strengthening interventions increase strength and improve activity after stroke: a systematic review. Australian Journal of Physiotherapy. 2006;52(4):241-248.
  28. 17572248.
  29. ^ How Exercise Helps Depression
  30. ^ “Strength Training or Cardio for Fat Loss”. http://sfbfitness.com/nutrition/strength-training-or-cardio-for-fat-loss/.
  31. ^ “Best Exercises to Prevent Osteoporosis”. http://weighttraining.about.com/od/weighttrainingforhealth/a/osteo.htm/.

[edit] External links

Source: Wikipedia