Weight training, also known as strength training or resistance training, is controlled by movements, using weights, resistance or exercise, that cause the muscles to contract. As a result, the muscles become stronger and grow, your body becomes toned, and you burn more fat because of more muscle mass.
What benefits to you get from weight training? It adds lean muscle, strength, reduces blood pressure and fights osteoporosis, for starters. Compare this to what cardio endurance (aerobics) does: builds strong hearts and lungs, increases red blood cells, and improves circulation.
Both forms of exercise, as well as a healthy diet, are important, and can help you lose weight and burn fat. Each week include all three elements in your overall weight lose/fat burning program.
In order to benefit from strength training, you need to find a routine that uses all of your muscle groups. The basic routine for beginners would be to pick one or two routines for each of your muscle groups, and do one or two sets consisting of eight to sixteen repetitions of each routine.
Always warm up for five to ten minutes before you begin. Aerobics or yoga stretches are good ways to warm up.
And, remember to talk to your healthcare professional if you are new to strength training to make sure it’s OK for your medical history.
Here are some routines targeted specifically for certain muscle groups:
1. Chest: push ups, bench press;
2. Back: lat pull downs, rowing machine;
3. Shoulders: front raise, lateral raise, overhead press;
4. Biceps: Bicep curls, concentration curls;
5. Triceps: tricep extensions, kickbacks;
6. Lower Body: squats, lunges;
7. Abs: crunches, pelvic tilts.
Rest at least one day between workouts. On the days in between, you can do cardio workouts.
Concentrate on form. Have a friend or a trainer watch you and correct any alignment problems you may have when you first start out.
As you progress, increase the repetitions each week or add more weight. Don’t go over sixteen reps. When you can comfortably do sixteen reps, increase your weights.
Follow this routine for about six weeks, and then find another routine, using different exercises.
Keep the time between sets to less than one minute if your goal is to lose body fat, and build muscle endurance and size.
That should get you started on the right path to increased body strength, body tone, and fat loss.
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