Weight Training is a form of resistance exercise that builds muscles and strength. It is an essential part of every fitness program and helps strengthen and protects the bones, tendons, and ligaments. When done correctly, it is also very safe.
When you start a weight training routine, it is recommended that you begin with a light load and work your way up over time. A good guide is to find an amount of weight that you can lift for 10 or 15 repetitions of a particular exercise without too much difficulty (if it feels easy, increase the weight). It is also important to perform each exercise with proper technique, so that your muscles are strengthened properly and you don’t cause injuries.
Warming up before doing a weight training workout is also a good idea. A 5-10 minute jog or walk will help get the blood flowing to your muscles, and a few minutes of jumping jacks can help too. Then you can move on to your actual workout.
It’s a good idea to perform a few sets of each muscle group, starting with 1 or 2 sets of each and slowly increasing the number of sets and the amount of weight you lift over time. It’s also important to vary your routine and use different types of exercises to challenge your muscles, because this helps prevent your body from adapting and reaching a plateau.
Muscles get bigger through a process of micro-trauma at the cellular level. Small tears occur in the muscles when they are under load and then repair themselves stronger than before. This results in muscle growth, or hypertrophy. Generally, hypertrophy is achieved through a combination of high reps and low rest times, focusing on the larger muscle groups.
Power training is a form of weight training designed to improve explosive or fast movement skills, and includes movements like squats, deadlifts, and bench presses. Power training typically involves lifting lighter loads than traditional strength training, and is performed at very high contraction velocity, with a shorter rest period.
When you’re just beginning a weight training routine, it is best to work with a personal trainer for guidance and instruction. They can show you the proper technique for each exercise, so that your muscles are strengthened correctly and you don’t get injured. A personal trainer can also help you determine what type of weight is appropriate for your fitness level and goals. It’s a good idea to visit your doctor before you begin any weight training program. They can tell you if it’s safe for you to train, and recommend any tests or other medical care that may be necessary. Styrketräning