Weight trainning

Weight training is the process of routinely lifting weights to increase muscle size, strength and endurance. Most of our muscles can directly benefit from weight training. Weight training is done through a series of repetitions. A repetition refers to how many times an exercise is repeated during one set. The program depends on your physical strength, requirements and capabilities. For example, doing 3 sets of 10 repetitions on a bench press means doing 10 bench presses, resting, and then repeating two more times.

• Share
• Rack your weights
• Carry a towel
• Don't monopolize the mirror
• Caution

Weight training may be dangerous if performed improperly or without any expert supervision. Individuals with high blood pressure, back problems, or hernias should consult their doctor prior to engaging in a weight training Etiquette program. When weight training, don't continue lifting if you feel pain. Stop the painful exercise for a few days, or try it with less weight. Also, don't lift more than you know you can lift safely.

Weight training is safe when properly supervised and controlled. Every weight room should have a set of of rues and regulations pertaining to safety. The rules should be on public display. Some common rules:

• Train only when a qualified coach is present.
• Follow your training schedule.
• Work in pairs - one lifting the other spotting.
• No horseplay.
• Wear the correct clothing and shoes.
• No eating, drinking or smoking.
• Help and respect other athletes.
• Only athletes who are working out should be in the weight room.

• The benefits of weight training spread across all genders, races and ages. Weight training was once only practiced by strongmen and body builders but today it has become an integral part of exercise training
• When performed in a safe and controlled manner, weight training is very safe. In fact there are far less injuries in weight training than - bicycling, golf, or basketball. Actually, those individuals who train with weights, have less occurrence of injury when performing other activities due to increased muscle and tendon strength as well as increased bone density.
• Many women fear working out with weights. They think they will become masculine and muscle bound. Nothing could be further from the truth. Women don't have the same genetic potential to gain muscle that men do.
• Weight Training Makes You Inflexible: The truth is that most people gain improved flexibility and range of motion in joints when following a weight training program. Well defined muscles help your body function more efficiently. Much more than sitting all day.
• Muscle doesn't turn into fat any more than a tub full of Crisco will turn into muscle if you put it on your counter and let it sit for a complete week.

The pervasive myth causing women to forever swear off weight training myths is the belief that lifting weights causes bulging muscles. The reality? Women simply do not have enough of the hormones that allow for increased muscle mass. In fact, women have ten to thirty times less of those essential hormones than their male counterparts. Unlike most men, women who seek to gain muscle mass certainly do not have an easy time accomplishing this goal. It takes serious dedication, a scientifically engineered diet, a technically precise weight training schedule, rigorous dietary supplementation, and for some, chemical enhancement.

The truth is that muscle mass does not suddenly appear because you dare to lift weights. Women simply accept this myth without scrutiny, miss out on all of the benefits that strength training offers.

Women who incorporate moderate strength training into their workout regime increase their muscle tissue. Yes, this means that when you step onto the scale, you will note an increase in your overall "weight." But don't stop reading! The bottom line is that muscle tissue weights more than fat. Understand what this means and put it in perspective. The increase in relative weight, equates to an increase in muscle tissue not fat. And, an increase in muscle tissue translates into an increase in your resting metabolism. The simple truth is that muscle burns calories.

The denser your muscle tissue, the more calories you will burn even at a complete stand still. Those with dense muscles burn more calories by just engaging in their regular daily activities. In fact, research shows that for each pound of muscle earned, you will expend 35 to 50 more calories per day. So, if you gain three pounds of muscle, you will burn 40 more calories per pound, which equates to 120 additional calories per day, which translates into 3,600 additional calories per month and finally results in a weight loss of 10 to 12 pounds in a single year.

Women have a smaller supply of the hormones that affect our ability to grow and develop muscles. That's why in any population, men tend to be taller and more muscular than women. That's why when women tell that they're afraid of becoming "too muscular," It's not really an issue to worry about. Even men only have so much of these hormones. That's why we see certain male and female athletes trying to gain an unfair advantage in sports through the use of hormone enhancing drugs like steroids.

In a study done over tennis players of both sexes a few years ago, it was found out that all champions at various levels of competition -- junior, collegiate and professional -- were found to have higher levels of the "male" hormone testosterone naturally present in their systems. This might explain how a great champion like Martina Navratilova was able to achieve the level of conditioning that helped her dominate the women's tennis tour when she did. She took no short cuts and used no drugs, but she might have benefited from having a naturally higher level of testosterone that would enable her to handle the volume of work necessary to maintain her strength and speed. Her success raised the standard for conditioning for all women players, and before you knew it everybody was working out to get stronger and fitter.

Women gain some advantages in certain sports from not being as big or muscular as men, as well as from having a higher percentage of body fat. Lighter bones, smaller muscles and higher fat ratios make women more suitable for swimming, where buoyancy is a key concern. More body fat means more fuel to burn in endurance pursuits like running, cycling, swimming and hiking. Smaller tendons and ligaments along with less bulky muscles allow for greater potential for flexibility. This is a favorable situation for pursuits like gymnastics and rock climbing where flexibility is the key area to concentrate.