Weight training is strength training in which weights are used for purposes of developing resistance. The procedure will serve to provide stress to muscles and causing them to adapt and get stronger over time- the same way in which aerobic conditioning is used to strengthen the heart. One may choose to do the training using free weights such as dumbbells and barbells, or with machines. There are certain important pieces of information to consider before undertaking the exercise.
Contrary to popular belief, one does not have to spend 90 minutes in the weight room every day for the expected result to be realized. For most people, it will suffice to go for short sessions severally during the week to achieve best results. This will be better than going for long workouts. After two or three such 30 minute sessions in one week, one begins to see results.
The frequency will also meet activity recommendations for healthy adults. Such recommendations will call for one to train a minimum of twice weekly. This is in addition to 150 minutes of aerobic activity. When done properly, there will be important health benefits. There is also the possibility of injuries like strains, fractures and sprains in the event that it is not done appropriately.
There are principles that if considered ensure that best results are achieved in the least time possible. This is why learning of proper techniques should be given top priority. Beginners that are still not conversant with proper techniques are advised to work with fitness specialists or trainers at first before they learn.
There are a number of theories with details on the best ways to gain from these procedures. Some of these may be misleading. Research shows that a single set of 12 repetitions together with proper weight will ensure there is effective building of muscles. This would be equivalent to doing three sets of the same exercise. Thus clearly, one would not have to spend numerous hours exercising; minimum effort can be used to achieve same results.
Choosing the right weights to use will be crucial. In order to know the proper weights, these should be those that tire muscles after roughly 12 to 15 repetitions. The last repetition should hardly be able to be finished. For beginners, starting with light weights is recommended. With time, there is increment of weights as one gets used.
Weight training should be coupled with rests. In order that the muscles are given time to recover, one should rest for a full day after exercising every specific muscle group. This is an important consideration when getting to train.
Contrary to popular belief, one does not have to spend 90 minutes in the weight room every day for the expected result to be realized. For most people, it will suffice to go for short sessions severally during the week to achieve best results. This will be better than going for long workouts. After two or three such 30 minute sessions in one week, one begins to see results.
The frequency will also meet activity recommendations for healthy adults. Such recommendations will call for one to train a minimum of twice weekly. This is in addition to 150 minutes of aerobic activity. When done properly, there will be important health benefits. There is also the possibility of injuries like strains, fractures and sprains in the event that it is not done appropriately.
There are principles that if considered ensure that best results are achieved in the least time possible. This is why learning of proper techniques should be given top priority. Beginners that are still not conversant with proper techniques are advised to work with fitness specialists or trainers at first before they learn.
There are a number of theories with details on the best ways to gain from these procedures. Some of these may be misleading. Research shows that a single set of 12 repetitions together with proper weight will ensure there is effective building of muscles. This would be equivalent to doing three sets of the same exercise. Thus clearly, one would not have to spend numerous hours exercising; minimum effort can be used to achieve same results.
Choosing the right weights to use will be crucial. In order to know the proper weights, these should be those that tire muscles after roughly 12 to 15 repetitions. The last repetition should hardly be able to be finished. For beginners, starting with light weights is recommended. With time, there is increment of weights as one gets used.
Weight training should be coupled with rests. In order that the muscles are given time to recover, one should rest for a full day after exercising every specific muscle group. This is an important consideration when getting to train.
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