An Overview of Weight Training
Today the need to stay fit and lead a healthier lifestyle is widely agreed upon. Every locality or building is getting its own gym for catering to the increasing number of health conscious people, even offices, colleges and hotels have their own work out areas with weight room equipment, aerobic gears etc.
In this atmosphere of growing health awareness weight training has emerged as one of the most popular workout forms. Its popularity is also not unfounded as it provides us with great health benefits along with giving our entire body a very symmetrical look Some of the most effective results of weight training are as follows: Improves bone mass and protects our bones from getting easily weaken. Thus, it keeps age related bone problems and conditions like osteoporosis at bay.
Replaces fat with lean muscles thus giving a fitter and symmetrical look to our bodies. Increases our Basal Metabolic Rate (BMR) thus, helps us burn more and more calories daily, even when we are not working out.
Helps get rid of visceral fats and the harmful fat build up around our body organs, which can lead to chronic heart diseases. Lends flexibility to our bodies and makes our ligaments, muscles and tendons much more stress resistant than before, thereby preparing our bodies to be able to bear greater stress and pressure. In short, reduces our chances of getting injured easily.
Resistant training also helps reduce the influence of Sarcopenia which is the age related loss of muscle mass, strength and function. The gradual onset of sarcopenia reduces metabolism consequently leading to weight gain.
These are some of the many positive effects of weight/strength/resistant training. But before you hit the weight room equipment hard, there are some important dos and don’ts involved in this kind of training that you should keep in mind. These are as follows; Warm up and stretching – Before beginning your weight training session you must do a minimum of 5 to 10 minutes of warm up exercises. This will allow your muscles to become more flexible and will increase its blood flow, thus preparing your body for the following intensive workout. You can either do a general warm up for your entire body, or, if you work on particular parts on particular days, then you can focus your stretching accordingly too. A good warm up session reduces the chances of getting any exercise related injuries.
Hydration – Any form of work out leads to loss of water from our body through perspiration. The amount of water lost can be measured by doing a weight check both before and after the session. The immediate loss of weight is the amount of water you’ll have to put back in your system. If you skip out on hydrating yourself adequately, you’ll experience muscle soreness and cramps post work out and your strength will also dwindle throughout the day.
Breathing – When you perform the more intensive of exercises it becomes difficult to maintain a steady pace of breath. The normal instinct is to hold one’s breath in, but this is a dangerous practice as it can lead to blacking out or even in to a heart attack in the most extreme cases. Therefore, it is very important that you maintain your regular rate of inhaling and exhaling.
For further information on what to do and what to keep away from consult your trainer before you begin your session.