W E I G H T   T R A I N I N G

"What increases quickly decreases quickly, it must be maintained and cultivated so it can blossom in due season."

Weight training, when done with proper form and technique, is a very effective method of developing strength, muscular endurance, and increases in bone density.

Weight training causes lean muscle mass to hypertrophy (increase), which in turn raises the metabolic rate (metabolism). An individual weighing 150 lbs with a body fat percentage of 30% will burn calories much slower than an individual weighing 150 lbs with 15% body fat. The percentage of fat versus lean muscle mass in the body is known as "body composition". This is far more important than BMI (body mass index). BMI only takes into consideration height/weight, therefore an athlete of short stature may fall into the overweight bmi category regardless of being in tip-top shape and 5% body fat. Obesity is not determined by your weight, it’s determined by your percentage of body fat.

The definition for obesity is 32% and higher body fat in women, and 25% and higher body fat in men. You can measure your body fat in a variety of ways: the most common is a bioelectrical impedance test which is quick, safe, painless and is offered free at most gyms. Cardio burns calories only during exercise, whereas exercise with a muscle-building component will increase your ability to burn calories even after your workout session. As we get older our metabolism naturally slows, and our muscles slowly start to decrease as does our bone density. Lifting weights can reverse these effects of the aging process and we can maintain or improve our health and fitness at any age.

When lifting weights and using resistance equipment, it is important that you use the proper form for the exercise, and if you are using a machine, it must be adjusted correctly for you. If you have never worked out before, you should have a knowledgeable person such as a personal trainer at your gym show you how to use and adjust all equipment. A trainer will also be able to show you the best exercises suited to achieve your particular goals, as well as accommodate any physical limitations you may have. Not every machine or exercise is right for every individual, and you can really do some damage to your body by using weights and machines improperly. DO NOT try to learn exercise methods by watching other members in the gym. You are sure to develop bad and even dangerous habits. The body's muscles must be strengthened symmetrically: for instance, if you always train your chest and forget your back, you will develop poor posture due to a strength/weakness imbalance. Many postural problems can actually be cured using the right kind of training methods. It is far too common for an exercising individual to use more weight or resistance than he/she is capable of lifting through the full range of motion. This is not an effective training method, and can cause injury and strain. With practice you can achieve your desired level of strength, but it must be done gradually. Another common mistake is not breathing correctly. Exercising muscles need oxygen, and so do you, or else you may get a head rush, get dizzy, or even faint. You should exhale during the exertion, whether its lifting/pushing or pulling and inhale on the return phase... breathe as deeply as possibly during training consuming as much oxygen as possible. TO AVOID INJURY, WARM UP FIRST. 5+ MINUTES OF CARDIO BEFORE WEIGHT TRAINING.

There are many different methods in which weights and resistance training are used in order to achieve specific results. If you use the same workout routine time after time, you will hit a plateau and stop seeing results. No matter how comprehensive or well-designed your routine is, if it is repeated as a routine the body will quicky adapt. The exercise must be challenging to be effective. When doing your reps you will start to feel a burning sensation. At this time most inexperienced people want to rest but NO! IT IS DURING THIS TIME WHEN YOU FEEL THE BURN BUT KEEP GOING THAT YOU ARE ACTUALLY GAINING IN STRENGTH AND MUSCLE TONE!! The burning sensation is caused by lactic acid building up in the muscle as it continues to contract. That burning feel IN THE MUSCLES you must push yourself through. WHAT YOU DON’T WANT TO FEEL IS ANYTHING INTERNAL THAT FEELS LIKE A JOINT/BONE OR SHARP TRS PAIN or anything that feels remarkably different in one side than the other. In order to continue to see progress and results in fitness, you must always provide a form of "overload". There are several ways of providing overload such as using different machines/exercises to target the same muscle group. For instance: use a traditional (pulley) lat pulldown one day and a machine designed to target the lats the next time you work your back. If you are using the same machine again, it most be done in a different manner. Ways to provide "overload" include but are not limited to:

ADDING AN EXTRA SET. Example: Sara performed three sets of fifteen reps last workout. This time, using the same machine and weight she will perform four sets of fifteen reps.

PERFORM EXERCISE MORE SLOWLY. The slower an exercise is performed, the more challenging it becomes. It is especially effective to slow the return or negative phase of the motion such as when lowering the barbell in a bicep curl.

COMPLETE MORE REPS AT SAME WEIGHT. Rest only when muscular fatigue requires you to rest. Example: Bob is bench pressing 50 lbs. Last workout he was able to complete a maximum of 17 reps. This workout he is going to break his record. He starts his set and performs as many consecutive reps as possible in good form. He will most likely be able to complete more than 17 reps on the first set this time, as he gained endurance from his last workout...if not, he will rest and then continue until he has surpassed his goal. If you select a light weight you can complete as many as 100 reps during endurance training once you have conditioned your body to do so.

INCREASE WEIGHT ON EVERY SET WHILE DECREASING # OF REPS. This “pyramid method” is one of the most effective and widely practiced ways of causing muscular hypertrophy. Example Steve is using an inclined leg press. his first set he uses 90lbs and completes 15 reps..followed by 110lbs/12reps......130lbs/10reps...150lbs/8reps...(if you have been weightlifting for several months and have reached a good level of conditioning you may push the weight even higher to a weight you can only push 1-6 reps ........170lbs/6 reps..............!90lbs/4reps........210lbs/2 reps . HOWEVER If Steve experiences true muscular fatigue at 150 lbs/8reps .. his next set should NOT be performed at a heavier weight..instead he should push 150 lbs again..aiming for 8 reps again, or muscular fatigue, whichever comes first. Next time Steve uses this pyramid method he will start at 110lbs/15 reps..and so the strength gains continue. By the last set he will be pushing a heavier weight than on his previous workout.

COMPLETE EXERCISES IN A NEW ORDER. When training you should always start with the largest muscle groups first, before working the midsize-smaller muscles. If you do it the other way around you will not be able to effectively target large muscle groups. However, you may change the order of exercises as long as they are comparable in muscle size targeted. For instance, Anna usually does incline leg press first when working lower body, followed by squats. If she reverses this order she will have more energy/strength capacity than usual for her squats... maybe she will be able to squat heavier... and then she will follow this with leg press, thereby changing the pattern of muscle recruitment in her body. Even this simple change will affect her strength in a positive way.

DROPSETS. Dropsets are an advanced form of training which are effective for both maximal strength and endurance. Once you have achieved a good level of strength conditioning you may use dropsets. Start with the heaviest weight that you know you can lift/press/pull etc. at least 1-3 times. When you reach fatigue, instead of resting make the weight immediately lighter and continue. Keep this up until you are using a weight you can complete@ 20 reps/Whew! feel the burn!

After your workout, gradually lower your heart rate with a 5-10 minute cooldown such as low intensity cardio. This will also serve to release some of the built up lactic acid out of your exercised muscles. Stretching, cardio, steam room, sauna, and drinking lots of water will also aid in relieving muscle soreness following a workout. Muscle soreness may be felt for several days following a workout. Always let muscles recover until no longer sore before training the same muscle group again.