Weight training typically refers to a series of exercises that build the size and strength of skeletal muscle. Weight training makes use of the gravitational force to oppose the contraction of muscles. Weight training utilizes the specialized equipment’s in order to work up the target group of muscles in different number of ways.
People often confuse that weight training is same as the bodybuilding, weightlifting, power lifting and strongman, which are all sports rather than kinds of exercises. Whereas the Weight training is an active part of the athlete’s training regimen.
Weight training shares the same principles as other forms of strength training. It primarily depends on making different combinations of repetitions, sets, exercise types and weights moved in order to increase the body’s natural strength, durability, muscle size and shape.
Few of the common benefits of weight training are as follows:
- Boosts the body’s natural rate of metabolism
- It improves the body’s bone mass
- Develops muscle strength
- Assists in avoiding and overcoming injuries
- Boosts confidence level and self-esteem
- Helps improve body’s coordination and balance
Follow an A, B and C workout that we will vary throughout the week:
45 Jumping Jacks
5 Jump Squats
50 Russian Twists
30 Seconds Plank
10 Standing Calf Raises
5 Kneeling Push Ups
30 Seconds Superman
100 Jumping Jacks
20 Tricep Dips
70 Russian Twists
20 Standing Calf Raises
5 Push Ups
30 Second Plank
10 Lunge Split Jumps
80 Jumping Jacks
50 Vertical Leg Crunches
20 Sit Ups
15 Triceps Dips
10 Side Lunges
15 Leg Lifts
15 Wall Push Ups
40 Russian Twists
The above list features a 3-tier workout plan wherein you will follow the three plans alternately throughout the week. This work wonders to burn extra calories everyday and makes sure you do not fall out of rhythm. This is a must try workout plan if you are getting bored at your current routine.
For a sound session of Weight Training, one must stick to the following principles:
- Overload your muscles:in order to build muscle and boost strength, your body requires to lift more weight and resistance than it is used to. The more you ask your body to lift, the better it will perform and enhance its stamina and strength.
The lifted weight shouldn’t be so easy that it enables you to do more than the required reps. CAUTION! Nor should you lift weights that are too heavy and strain your body. Your last repetition should be difficult but good enough to keep you in form because one must never sacrifice to lift heavier weight.
- Keep Progressing ahead:In order to avoid getting adapted to it, one needs to increase the intensity of one’s workout regularly. This could be achieved by increasing the number of repetitions, changing the exercise, and lifting slightly heavier weight in the last set. These changes should not be abrupt but gradually incremental, continuous and progressive.
- Be Specific:This principle lays attention towards just setting an objective and achieving it. One shouldn’t just weight train at random. Be particular in what state or position you want to achieve for each and every muscle type and then strive forward with all your focus and endeavour to achieve that objective.
- Take rest in-between and Sleep properly:One must realize that resting is just as important as working out. Your muscles heal and grow while you rest. The growth achieved is both in size and strength of the muscle. Make sure you keep a rest day in between workouts and also ensure that you get a minimum sleep of 8 to 10 hours regularly.
These workouts only last around 15 minutes, so you are not wasting any time at all if you chose to do one.