Weight Lifting and Weight Training
A Comprehensive Guide to Increasing Your Health
Through Scientifically Founded Weightlifting
Why Should I Lift Weights?
Whether
you call it weightlifting, pumping iron, or bodybuilding - lifting weights both
light and heavy has long been a great way to get in shape and stay in shape.
Weightlifting or weight training has many health benefits for both men and
women. There are weightlifting and weight-training routines appropriate for
men, woman, even children of any age, any size, and any body type. If you want
to build muscle mass, increase stamina, improve cardiac function, even stave
off the symptoms of osteoporosis - you can accomplish all of that and so much
more by adding a good weight training routine to your regular workout.
To
get the most health benefit out of lifting weights, you need to combine your
weight training with other exercise. If you are not already doing some kind of
aerobic or cardio workout everyday, you must do this in addition to weight
lifting. It is not healthy to just begin to lift weights without a proper warm
up. Of course before starting any workout routine, check with your doctor.
Prior to starting you weight lifting workout you need to "get the blood
moving" and your muscles primed for some heavy lifting. Just before
hitting the weights do a good ten minutes on a bicycle, take a short jog, or
jump rope. Do a few legs and arm stretches as well. The key to successful
weight training involves what are called repetitions. In lifting it is not so
important how much you lift, but how many times you can lift the weight. A
proper weight lifting routine will be designed to work out all of the major
muscle groups of the body, which include: The Shoulders, Neck and Back, Biceps,
Triceps, Quadriceps Chest, Abs, Hamstrings, Calves, and of course the Gluteus.
The
next question on your mind is likely to be "should I use free weights or
machines?" and "how much weight should I work out with?" You can
use free weights or machines or maybe a little of both. If you are working out
in a gym, of course they will have both and will likely be able to recommend a
"circuit" of weight lifting exercises for you. If you intend to lift
weights in the home, it all depends on your budget and physical space to
determine of you want to buy a "Home Gym" type resistance trainer
such as Bowflex - or a good set of free weights and barbells - or both. Weight
machines are great for beginners because they have been designed to work a
specific muscle or muscle group, and will insure that you are seated or
standing in the right position to target that group when you lift. Free weights
are the traditional barbells and dumbbells that have been around for centuries,
and they work great. In fact some would argue that once you learn how to use
them properly you get a better workout than machines because it is only the
force of your muscles and your ability to balance the weight that keeps the
weight and your muscles moving properly. There is no aid from the machine, so
you are effectively using more muscle with free weights.
Lifting
weights improves your strength and stamina. Lifting weights builds muscle and
confidence, improves cardiovascular health and can actually help prevent other
sports injuries. And lifting weights can help you lose extra pounds and keep
them off - so what are you "weighting" for come on get pumping!
How does Weightlifting Increase Muscle Size?
We all know that lifting weights
leads to bigger muscles, harder muscles, and more definition. But just how does
weight lifting do that? What is the physiology of weight lifting?
Basically weight lifting is a method
of strength training. Lifting weights uses the force of gravity to oppose
muscle contraction. Overcoming that opposition increases strength and builds
muscle. The concept was simply and elegantly summed up by Hippocrates centuries
ago – “That which is used develops, and that which is unused wastes away”. He
was correct – and his contemporaries while not sure of the anatomical science
behind it, also understood the basic weight lifting and strength-training
concept of progressive resistance. Its been said that ancient Greek wrestlers
when training for the early Olympic Games carried a new born calf on their back
everyday until it was grown. While that may not go over very well at your gym,
the concept is sound. Weight lifting builds strength and muscle mass through
progressive resistance. The reasons our muscles grow and become stronger when
we workout with weights is due to the bodies response to injury. Muscle growth
from weight lifting is basically a healing process. When we lift weights, we do
(when done correctly) a small amount of microtrauma to our muscle tissue. The
body’s response to the trauma is to rebuild the weakened or torn muscle fibers,
and in doing so build them even bigger and stronger then they were prior to the
microtrauma so as to prevent repeat of the injury. So that is how progressive
resistance works in weight lifting and weight training. We add more weight do
more reps, and teardown more muscle fiber - the body keeps responding by
healing the muscle eventually pushing the muscle to its ultimate limit, which
is genetically determined.
Professional power lifters, other
athletes, and experienced weightlifters will use this concept when training or
working with weights by adding weight to the point they cannot lift – and then
backing off just a bit and then push the maximum weight possible. This is
called progressive overload and it forces the muscles to grow stronger and
larger to lift the heavier weight. However working out by lifting weights at
the ultimate limit of your strength is not recommended for novice weight
lifters. Professionals say beginners can achieve the same results a lot safer,
by progressively adding repetitions to the workout, and not lifting heavier
weights. This will still fatigue muscles, wear down fibers, and result in the
progressive microtrauma required to build muscle, strength and stamina.
So what does all this mean? In order
for weight lifting to result in building muscle and increasing strength, you
must allow the body some down time to “heal”. Because it is this “healing” that
is really the process of building renewed and strengthened muscle tissue. What
that means is that you should not lift everyday – especially in the beginning
of your weight lifting regimen. Muscle growth can take anywhere from 2 to 4
days. So beginners generally will workout out every other day. The more
experienced you are the longer the recovery period actually can be.
Professional or very experienced weight lifters require more strength to push
the limit, and cause more damage when they do, and therefore require longer
time to build and repair muscles to greater strength. The pros will use a
weight lifting routine that works any given specific muscle group only every 4
days.
Basic Weightlifting Equipment
When it comes to exercise equipment,
with the possible exception of the jump rope you really cant get much more
basic then the gear you need for weight lifting. The first body builders
probably just used very big rocks! But seriously, one of the nice thing about
weight lifting is not only is it a great way to get in shape, and build
strength and self confidence – it does not really require any real fancy or
expensive equipment.
Now you can join a gym and have
access to all the weight lifting gear you can imagine, both free weights and
machines. But you can also accomplish many of the benefits of weight lifting
with a basic set of barbells, dumbbells, and a good home work out regimen.
Dumbbells usually are the familiar one-piece bone-shaped hand weights. Barbells
are usually used for the more advanced workouts and longer muscle groups. This
is the long bar with adjustable weight by adding or subtracting weighted
plates. Although you can purchase a dumbbell-sized bar, and effectively use
plates to make a dumbbell, generally speaking Dumbbells are fixed weights.
For basic weight lifting most pros
recommend a 5-50lb Hex Dumbbell set. The hex refers to the shape of the weights
– they are hexagonal rather then round, so they will not roll when you put them
down. You walls and your toes will thank you. 5– 50lbHex sets can be purchased
for under 500.00 complete with racks. As far as a Barbell set goes it depends
on how much weight you want to have available to you in terms of the plates.
And the nice thing about barbells is of course you can always purchase additional
weight plates as you lift and increase you abilities. But a decent starter set
of Barbells and plates is definitely under 200.00. Garage sales are a great
place to find barbells and plates – unfortunately people do not always stick
with their commitment to lift weights. A curling bar is also a good idea.
Basically a curved barbell (you can use the same plates as on your straight
bar) that makes the action of doing curls easier. You also may want to pick up
a weight bench. This too can often be found used. A weight bench is essential
for doing many weight lifting exercises for the back and chest – and it also
can be used for ab crunches, and triceps dips with your dumbbells.
Other accessories you may want to
consider are a good pair of weight lifting gloves to protect your hands while
lifting. Unless you have a back problem you already are aware of weight belts
for additional support are usually not necessary for basic weight lifting
workouts. In fact some trainers so they do more harm then good because they
allow a lifter to lift more then they really are physically capable of, and
cause certain muscles in the forearms and lower back to receive less of a work
out and less of a benefit from your weight lift routine. Don’t forget that the
basic physics of weight lifting is to apply force against muscle contraction to
overcome the force of gravity – that same feat can be accomplished by lifting
your body weight – and if you are really on a tight budget or pressed for space
a simple chin-up bar can be installed in any doorway to get in some lifting and
strength training.
Weightlifting and Weight Loss
Can I lose weight by lifting weights?
It is a good question. And the answer is if that is the intention of your
weight lifting regimen - yes. Now of course in the classic story of the “98
pound weakling” who got sand kicked in his face on the beach and then went on
to become Charles Atlas – weight lifting lead to increased muscle mass and
weight gain - and of course even
today many people lift weights to “bulk up”. But a properly designed weight
lifting workout can be used to burn fat, increase metabolism and lose
weight.
Doctors and fitness experts agree the
key to effective weight loss is to raise what is called Resting Metabolism.
Resting Metabolism Rate (RMR) is the rate at which your body consumes fuel when
at rest. That fuel is better known as calories. Do you know where the bulk of
calories are burned or used in the body – in lean muscle mass. Muscle is active
tissue, muscles even at rest burn calories – fat does not. The more lean muscle
mass you have the more calories you burn. What is the best way to build lean
muscle mass – lifting weights of course! This is why diet alone never leads to
permanent weight loss; diet without exercise does nothing to increase RMR. And
even the exercises usually associated with sliming down, like aerobics and
other cardio workouts, also do little to raise RMR – that is why fitness gurus
all suggest adding weight lifting to any exercise program designed for
effective and permanent weight loss. This is true for men as well as women.
Many women fear weight lifting because they are afraid they will get “too
bulky” or “too manly”. This is simply not so, Mother Nature has seen to that.
Most women just do not have enough testosterone (which speeds and enhances
muscle growth, actually making it easier for men to raise their RMR, sorry
gals) – to develop a “manly physique”. Remember we are not talking about a
heavy 2 hour a day pumping iron session. As part of a regimen to raise RMR,
moderate weight lifting 2 – 3 times a week is all it should take.
Start out with a weight that is
comfortable for you and that you can lift in any given exercise 8-12 times or
repetitions. If the muscles do not become noticeably fatigued by the 12th
time, the weight is too light, gradually increase until the first signs of
fatigue come in at around that 12th rep. To build the most lean
mass, gradually increase the weight by about 10% each time you can do the 12
reps. Remember weight lifting is designed to raise RMR and build lean muscle
mass as and adjunct to cardio, not as a replacement. They work arm and arm, cardio to burn fat –
weight lifting to build muscle mass and increase RMR.
The bottomline is dieting slows
metabolism – weight lifting increases it. Dieting plus weight lifting leads to
a slimmer healthier you.
Weightlifting Techniques – The Proper Squat
To achieve the proper benefit for any
given weight lift exercise you must know the proper techniques and do it right.
Incorrect lifting technique can work the wrong muscle groups, or worse result
in strain or other injuries. The idea of “no pain – no gain” refers to the burn
or the tingle you get when you have worked a muscle to the point that will
result in its coming back stronger. Weight lifting is not supposed to hurt, and
if it does you are either using inappropriate amount of weight or improper technique.
One of the most common weight lifting
repetition exercises is the Squat. The Squat, which can be done with Free
Weights or Machines, is one of the best weight lifting exercises there is to
build lower body and leg strength. The squat is a weight lifting exercise
primarily targeting the quadriceps (thigh muscles) and the glutes. (Rear end).
But when done correctly it also works out the hamstrings, the calves, and the
lower back. Weight lifters have called the Squat “The King of All Exercises”
because it works so many muscles at one time and so quickly builds muscle mass.
Ironman Tri-Athlete, Ray Fautex says that if you only had 15 minutes a day to
do one exercise make it squats.
The squat is done by bending at the
knees and hips and lowering the torso between the legs, and then returning to a
standing position. The torso should remain as upright as possible during the
bend. In doing squats, keep your back straight. Your feet should be about
shoulder length apart. Keep your toes pointed forward. Try it a few times with
no weight. If it feels difficult you are probably doing it right. It is
absolutely critical to keep the back straight during squats or serious injury
to the lower back can occur. If you already have a weakened lower back do to
injury a weight belt could be worn during squats to help support the lower
back. Feet should remain flat on the floor. To maintain proper balance during
the upward motion of the squat, force should be exerted from the heel of the
foot and not the toes. If squatting with a particularly heavy weight you should
use a squat cage, or have a spotter to help you return the barbell to a safe
resting position after the squats.
The most common squat is the back
squat – were the barbell is held behind the head, across the upper back. But
there are dozens of variants. Such as the Hack Squat where the weight is held
behind the legs. The Overhead Squat, which is my particular favorite –
squatting while holding the barbell at full extension over your head. There are
several Squats where you hold the barbell in front of you like the aptly named
Front Squat, where it is gripped with your arms folded across your chest, or
the Zercher Squat, where it is held in the crook of the arms.
Squatting is a great weight lifting
exercise but by its very nature a very rigorous one. It is recommended that a
squat be learned from an experienced weight lifter or professional trainer to
avoid potential serious injury.
Weightlifting Techniques – The Proper Deadlift
In weight lifting it is important to
know the proper techniques to achieve the desired benefit of a given weight
lift exercise. Lifting incorrectly not only can work the wrong muscles but also
may cause muscle strain or other injuries. Despite the popular motivational
expression “no pain – no gain”. Weight lifting when done correctly should not
hurt, if you are experiencing physical pain during or after a weight lifting
workout, chances are you are using the wrong amount of weight or incorrect
technique.
The Deadlift is a popular weight
lifting exercise in competition and for professional and personal training. It
is the classic weightlifting technique where one grasps a barbell that is on
the floor from a squatting position and stands up bringing the barbell to just
past the knees. It is the ultimate “test of strength” and is the key movement
in competitive powerlifting. While you start from a “squatted” position A
Deadlift is unlike a Squat or most other weight lift techniques for that
matter, because as its name implies you are lifting a “dead weight”. In other
words a weight that is not already in motion or other wise already off the
ground. It is for this reason that it really puts the muscles to the test, and
can also be quite risky if done wrong. The Deadlift works just about every
muscle group of the lower body including the abs, the lower back and the back.
Other muscle groups involved include the hips, thighs, hamstrings, calves and
glutes. To some degree the Deadlift also works the trapeziums (upper back and
holders) and the forearms.
To Deadlift, grab the bar with a
comfortable grip; legs should be shoulder length apart. Lower body into a
squatting position with hips parallel to the floor, back straight, eyes looking
forward. Tighten your stomach muscles, and raise yourself and the bar “pushing”
with your leg muscles and extending your hips, you are not lifting the weight
with your arms or your back. The bar should come to a position above your knees
and in front of the hips. Do not round you shoulders. Return the bar slowly to
the ground and repeat. The biggest mistake people make in a Deadlift that can
cause serious injury is trying to lift with the arms, back, or other muscles of
the upper body. While some of these groups will be worked in a Deadlift, the
Deadlift is not an upper body weightlifting exercise. To avoid this it is
helpful for the lifter to envision trying to push your legs and hips through
the floor rather then pulling up on the bar with your arms and back.
The serious risk to improper lifting
in a dead lift is back injury. It is imperative to keep the back straight
during a dead lift. If you do not this can put stress on the disks and lead to
all manner of back problems. A lifting belt could stabilize the lower back and
is a good idea if you already have a back condition, however some pros say that
lifting belts prevent you from strengthening the very areas that are in need of
help in people with back pain.
There are a few variations in weight
lifting of the Deadlift, such as the Romanian Deadlift, which is not really a
Deadlift at all since in this variation after initial lift, you do not return
the bar to the floor. It is designed to work more of the thighs and hamstrings.
The world record for the Deadlift is
held by weight lifter Andrew Bolton of Great Britain who pulled 1003 pounds,
the first ever Deadlift over 1000 pounds.
Weightlifting and General Fitness
Weightlifting is probably the single
most effective exercise you can do to improve health and general fitness.
Weightlifting raises your metabolism. Weightlifting builds strength and
self-confidence. Weightlifting can improve your game no matter what sport you
are active in. Weightlifting improves cardio function and heart health.
Weightlifting can even strengthen bones and lessen or prevent the symptoms
associated with osteoporosis.
Big or small, short or tall, anyone
can benefit and benefit greatly from weightlifting. As we age our metabolism
slows down and we lose lean muscle mass and bone density. Loss of lean muscle
mass leads to even slower metabolism, and this becomes a vicious cycle leading
to on overweight and sedentary lifestyle which brings with it a whole host of
other health problems. Now I am not saying that lifting weights and weight
training can reverse the ageing process, but it can break this cycle, and make
you feel fit and keep you fit at any age. Just ask Jack LaLanne, still going
“strong” at 92.
One of the hardest parts of any
exercise program is motivation to keep going. It is easier to stay motivated
with weightlifting and weight training then most other exercise. Because you
can see and feel the result in just a short time. Weight lift for only a few
weeks and you will start to see an immediate increase in your strength and
stamina by 20 to 40%. And this will not only be in the gym, suddenly all those
grocery bags you carry home from the store or your kids are going to feel much
lighter. Increased strength and power will improve any sport you are into.
Stronger leg muscles will allow you to run faster. Stronger upper body and can
hit a ball harder or throw further. Weightlifting and strength training improve
stamina overall, and stronger muscles and bones can take more of a pounding so
lifting weights can help prevent other sports related injuries.
Of course weight training will help
you look better. And many people start lifting only to improve their physique
and physical apperance. They do not even realize all of the other benefits one
gets from sculpting a toned and defined body by weightlifting. While some
fitness experts argue that Aerobic exercise is better to improve cardio
vascular health then weight training, studies have proven that cardiac output
increases during weightlifting. And of course it is a physiological fact that
the heart and lungs support all muscle function, so when muscles are taxed
during weightlifting their support system is also getting a workout. That is
why today most fitness experts suggest that you engage in an exercise program
that includes at least some weight lifting combined with cardio, even a few
days a week, for total overall good health and fitness.
Weightlifting and Body Mass Index
One of the ways that medical
professionals determine if you are overweight is by a rating called body mass
index. BMI is an approximate measure of body fat
based on weight and height proportion. BMI was designed to get an approximation
or snapshot of body fat – it can over estimate Body fat in those with a lot of
lean muscle mass, like weightlifters. BMI is calculated by taking your weight
in pounds, multiplying by 703 and dividing that number by your height in inches
squared. Compare the results as follows:
|
BMI |
Weight Status |
|
Below 18.5 |
Underweight |
|
18.5 -24.9 |
|
|
25 - 29.9 |
Overweight |
|
30 & Above |
Obese |
Now while it is true that
professional weightlifters and especially professional bodybuilders whose
regimen and diet is specifically programmed to increase lean muscle for “show”
and eliminate as much body fat as possible – can have an inaccurate reading on
their BMI. A competitive body builder for example has on average only 4% body
fat! But for most of us, if you have not
already picked up the sport of weight lifting – and you hit in the 25 or over
range on that chart, the truth is there is no better way to lower that BMI and
get in shape the weightlifting.
Weightlifting eliminates most of the
problems of yo- yo dieting by building lean muscle mass and increasing
metabolism. Especially for ageing baby boomers who see those BMI number
creeping up and want to do something about it – weight lifting is the way to
go.
For weight control it is best to
combine weightlifting with cardiovascular workouts, and of course healthy
eating. Foods rich in fiber and whole grains and low in fat are the keys to
effective weight loss when combined with weight training and exercise. And
don’t forget to also drink a lot of water. It is important if yo really want to
lower your BMI and get in better shape that you combine your weight lifting
with cardio work outs. In the first place you should never lift weight without
doing some kind of cardio warm up first – just to get the heat and lungs
pumping. Also if you are really weightlifting to sculpt a defined and toned
body – you need the cardio to burn calories and fat.
In developing a weightlifting routine
designed t maximize health, strength, build muscle and reduce your BMI – it is
important not to overtrain. That means rotate you muscle groups. And you also
need to be aware of primary and secondary muscle groups. What that means is
that there are weightlifting exercises that are designed to work a primary
muscle group, but since almost all muscles are interconnected they also will
train a secondary muscle group. This is the very reason why weightlifting gives
you so much “bang for the buck” and a total body work out. For example just
about every lift to build chest and shoulders also works the triceps. So if you
do triceps on one day, followed by chest the next, and the shoulders the
following you will overwork and overtrain the triceps. A good rotation is or
split would be: Monday - Chest/Triceps, Tuesday – Break, Wednesday –
Back/Biceps, Thursday – Break, Friday – Legs/Shoulders, Saturday & Sunday
Break.
Weightlifting and Strength Training
In many articles and in common usage
you will hear or see weightlifting and strength training used as if they are
the same thing. They technically are not. Weightlifting is a type of strength
training, but it is not the only one. The whole idea of strength training is to
build muscle mass. Muscle mass is built by forcing muscles to work harder
against an opposing force. In weightlifting that force is gravity. You use your
muscles to lift either a free weight or a weights on a machine to overcome
gravity. But there are other types of strength training too – such as
resistance strength training, in which you use the muscle to overcome
resistance like that of a resistance band, or resistance machine that uses a
series of pulleys. Or Isometric strength training that pits one muscle against
another. Still most fitness professionals agree one of the best methods of
building muscle is to strength train through weightlifting. And for the
purposes of most discussions about how we build muscle and the many benefits
thereof, strength training and weight lifting can be considered
interchangeable. In fact prior to modern times where much more has been learned
about physiology and exercise, and other methods of strength training exercises
have been developed, strength training and weight training were pretty much
interchangeable terminologies.
Regardless of what you call it
strength training and/or weightlifting provides significant health
benefits. Strength training builds
muscle, strengthens bones and ligaments, and adds to overall fitness and
well-being. The key to using weightlifting to increase strength is to use the
concept of progressive resistance. You
need to continue to tax the muscles by increasing the force they need to work
against overtime to continue to build up and gain strength. In weightlifting
this is accomplished by either adding more weight or increasing repetitions.
Weightlifting is also a great way to strength train because weight lifting
exercises, either with free weights or machines have been designed to work
targeted and specific muscle groups. So if you want to add strength to your
legs because you are a soccer player, you can target leg-lifting exercises, and
still receive many secondary benefits of weightlifting and general strength
training.
Weightlifting is not however the same
thing as Bodybuilding. Popularized by the Movie “Pumping Iron” and rise in fame
of Arnold Schwarzenegger, bodybuilding uses similar techniques to weight
lifting and carries many of the same benefits, but it is sport with different
goals. Most bodybuilders train for open competition, so their goal is to
maximize muscularity and minimize body fat. Competitive body builders have from
2- 4% total body fat. A weight lifter or weight trainer on the other hand, is
primarily concerned with increasing strength and stamina, and is not too
concerned with reducing body fat to below normal levels, and will wind up
looking and feeling good by doing that.
Weightlifting for Overall Health
Whether your 8 or 80, weightlifting
can be used to improve your overall health. While at one time it was thought
that children should avoid lifting weight as exercise because it can cause
damage to their maturing bones, and that seniors are just too weak and frail to
weight lift. Both of these ideas have proven unfounded. Weightlifting when done
correctly can help anyone get and keep fit. There has been very little evidence
of bone growth plate damage in children who weight train properly, and seniors
well into their 80’s and 90’s have shown to actually reduce some of the bone
loss that comes with aging by working out with weights.
Weight lifting has a multitude of
benefits that do not start and end with the obvious of increased strength and
more lean muscle mass. We know that
increased muscle mass increases your metabolism. Increased metabolism helps you
lose weight and keep it off. Weight lifting is also a great natural
anti-depressant. It relives stress like any strong work out by raising the
level of endorphins like dopamine and serotonin, which are known to fight
feelings of depression and anxiety.
Basic weight lifting techniques and
workouts are usually what are called isotonic exercises, because the muscles
are used to apply force to push or pull a weighted object. That object could be
anything, but most commonly we are talking about barbells or dumbbells, or
weight machines. Weight lifting exercises to gain strength and improve health
can be isolation exercises or compound exercises. An isolation exercise is one
that is designed to workout or build a specific muscle or muscle group, like a
leg lift. Compound exercises are those weigh lifts that are designed to work
several muscle groups. Inclined leg presses, where you use both legs to press
out to move a weight while reclining on a weight bench is a compound exercise
because it involves the quads, the hips, hamstrings, glutes and even can
strengthen the knee joints. That is one of the greatest health benefits of
weight lifting – many single exercises can be used to work groups of muscles,
and produce a great total body workout. Compound exercises are the best to
develop increased strength for overall health and daily activities. The muscles
worked out in most compound weight lifting exercises most closely resemble the
pushing, pulling, bending and lifting we do in our everyday activities, and
will make these tasks much easier after just a few weeks of weightlifting. Most
of the common weight lifting exercises you are familiar with like the Squat,
Deadlift, and Bench Press are compound exercises. Another example of an
Isolation Exercise would be the Curl for Biceps. Isolation exercises can be
helpful if you want to target a specific muscle group and improve performance
for a given sport like your golf or tennis swing, or improving your forearms to
help carry around your four year old, as my wife recently discovered!
Weightlifting for Heart Health
Conventional wisdom has been that the
best exercise to improve heart health
and maintain a healthy cardiovascular sytem and thereby reducing the risk of
stroke and heart attack were aerobic or so called cardio workouts. Weight
lifting has traditionally been considered an anaerobic exercise, and as such
was not thought to be the best choice for heart health. However that is no
longer the thinking. Many medical professionals and personal trainers recognize
the benefits weightlifting has on the heart and lungs, especially when combined
with more traditional cardio workouts.
While up until recently cardiologists
actually discouraged their patients from weight training and weightlifting,
that view is changing. The American Heart Association published recent evidence
that shows the benefits to the heart of working out with weights. The reversal
of opinion is not only because physiologists now recognize that there is indeed
an aerobic component to weightlifting exercises, but because of the overall
improvement in condition and body changes that weightlifting and building muscle
create. It has been found that increasing muscle mass and strength actually
lowers Resting Metabolism, and resting blood pressure.
While the benefits of building muscle
to the body’s most important muscle, the heart – are becoming readily apparent
for any healthy person – for the heart patient weightlifting and resistance
training can be very important to preventing future heart attacks or other
cardiac episodes. It is all about being in better condition and being stronger.
It’s not brain surgery but it is basic heart science. If you have a weak heart
even simple tasks like walking up stairs lifting groceries, even walking can
put a strain on it. If you are stronger from building lean muscle mass these
tasks become that much simpler, your heart doesn’t have to work so hard.
Studies have also shown that when people lifting weight were monitored for
cardiac output the heart pumped stronger and faster. Like any muscle this
builds stronger walls in the ventricle, the pumping part of the heart. Strong
ventricles mean the heart can pump more efficiently, and effectively lowers
resting heart rate, which can lower blood pressure, one of the main
contributing factors to heart attack and stroke.
And of course gaining a healthy heart
is not the only benefit of weightlifting. Most people who have heart problems
are also overweight or struggling with some of the other problems of obesity
like diabetes. Weightlifting is a great way to lose weight and keep it off by
raising your metabolism and making your body burn calories more efficiently.
While minute for minute anaerobic exercises like weightlifting will not burn as
much as an aerobic exercise like biking or jogging, in other words15 minute on
a stationary bike initially burn far more calories then 15 minutes of
weightlifting. However its been found that up to two hours after a 15
minute weightlifting workout, the body continues to burn calories as the
muscles remain in an agitated state. The American Heart Association now
recommends a 30 minute aerobic workout 6 times a week, and adding a
weightlifting session of at least 15 minutes 3 times a week.
Weight Lifting for Joint Health
With our ageing baby boomer
population, joint pain and joint problems such as arthritis are rapidly
becoming major health concerns. Knee, hip and other “load bearing” joint
surgeries are becoming increasingly more common. But did you know that a
regimen of exercise that includes weightlifting and nutritional supplements
like Glucosamine has actually helped some people avoid surgery?
First up we must dispel the myth that
workingout with weights can cause joint pain. Now I am not saying that no one
has ever left a gym with a sore knee, or shoulder, or elbow, quite the contrary
people often do. But if that is caused by your weightlifting routine you are
probably doing something wrong. Chances are you are not warming up properly
prior to weightlifting, lifting with poor technique, or too much weight, or are
not allowing enough time for your joints to recuperate after sets. Here we are discussing
the joint pain that can and does occur from everyday “wear and tear”,
Osteoarthritis or other conditions. Proper weight training has been found to
actually improve joint health, return functionality and decrease this pain.
A recent study released in the
October 2006 issue of Arthritis Care and Research followed two groups of
patients with knee arthritis. One group was given a regular series of Range of
Motion Exercises the other a regular routine of Strength Training Exercises,
that included weightlifting routines to strengthen the quadriceps and other leg
muscles. All patients in the weightlifting group reported less pain then in the
ROM group, and more importantly X-rays of those in the Strength Training Group
verified that the progression of their arthritis had slowed.
Regular exercise of the joints
replenishes joint lubricants and builds cartilage. Weightlifting increases the
muscles around joints. Stronger muscles from weightlifting exercises offer more
support to the joints. From the process of weightlifting you become physically
stronger. This means you can participate in more activities, which make your
joints healthier. We already know how weight training builds muscle and how
that can improve your overall health and help you lose weight. All orthopedic
specialists agree a sure way to reduce joint pain and improve joint health is
to lose weight, and ease some of the burden on those weight-bearing joints like
the hip or knees.
Simple common weight training
exercises have been found to be the best to reduce joint pain of the hips and
lower extremities, such as Squats and Leg Extensions. If you are not already
weightlifting just as a matter of course to improve health, and are experiencing
knee or hip pain, now is a great time to start. Many Americans have totally
eliminated their need for ant-inflammatory drugs and other medications to
manage their joint pain through weightlifting and strength training. And once
you have eliminated your joint pain and start to realize all the other benefits
from working out with weights, you can be well on your way on the road to
better health and better fitness all around.
Weight Lifting and Back Injuries
Weightlifting is a great way to get
in shape and stay in shape. However like many physical activities it is not
without its set of risks. Probably the most common injury from weightlifting is
back injury. But while back injuries are a potential risk from weightlifting,
if they do occur most often they are from poor technique or other errors made
by the lifter that can be easily avoided.
There are several possible back
injuries that can occur during weightlifting, the most common are stress
fractures that occur when flexing the muscles, tendons and ligaments of the
back against resistance such as one does during weightlifting. These types of
injuries are most commonly caused by improper technique during squats,
deadlifts and clean and jerks. Older people who may already be suffering from
degenerative disc disease, or people who my already be recuperating from a back
injury are particularly susceptible to weightlifting related back injuries.
There are several ways to avoid back injuries while weightlifting:
· Know your limitations, do not lift
beyond your weight max based on your body condition
·
For
many exercises it is easier and for those with an injured or weakened back
especially, safer to work out using weight machines over free weights
·
If
you do choose to use free weights, make sure you work with a spotter
·
While
the use of weight belts for most lifters generally is agreed to have little
value, for those with an injured back they can be useful in preventing further
injury. Check with your doctor or personal trainer if they think you should use
a back belt.
·
Do
not attempt to do the weightlifting exercises that most often result in back
injury i.e.: squats, deadlifts, clean and jerks, without proper training and or
supervision.
We’ve spoken a lot about preventing
back injuries while weightlifting, what about returning to lifting after a back
injury, one that may or may not have even been caused by lifting? First off you
can and will return, but do not expect to return exactly where you left off.
You may be able to ease back into you exact routine; you may have to modify
your routine to suit you current condition. Only your trainer or spine care
professional will be able to accurately advise you. Most fitness pros agree
however that after an injury reestablishing that “mind muscle link” that gets
the body back into muscle building mode is critically important, and the
hardest aspect to the road back. It is best to start slow and ease your body
back into bodybuilding gear when coming back from an injury, just as you would
do from taking any significant break in your regular weightlifting routine.
Weight Lifting for Kids
There was a time when it was
debatable whether kids should weightlift and strength train. The controversy
stemmed from the fact that the epiphyseal plates or so-called growth plates,
that allow a child to grow, are not closed completely in children and youths.
The open distance in these plates is what allows for growth and the thinking
was that weightlifting, and certain other forms of physical activity can close
these structures prematurely, and impact a child’s growth and development.
Recent studies have shown that there is no clinical evidence of weightlifting
in children causing growth plate injuries. And in fact most personal trainers
and family physicians agree that weightlifting and strength training is
beneficial to children.
Obesity, especially obesity in
children is rampant in this country. Weightlifting fats fight. We know that.
Building lean muscle mass is the best way for children or anybody to get rid of
fat. Weight training and weightlifting provides a routine and discipline that
many children crave and need. Weightlifting in children builds not only muscle
but also self-esteem. It teaches children at an early age respect for their
bodies and sets in motion good nutrition and good health habits for a lifetime.
Speaking from personal experince, this former proverbial “98 pound weakling”
who was the target of many a school yard bullies never had his lunch money
stolen again after I began weightlifting and strength training in the 5th
grade, at the advice of my grandfather, a former Golden Glove Boxer.
The American Society of Pediatrics
recently issued guidelines for strength training and weightlifting in
adolescents. The report concluded that weightlifting indeed presents no harm to
adolescents (other then the same general risks of injury to any weightlifter)
and in fact it does lead to increased strength and muscle growth in adolescents
and pre-adolescents. The guidelines went on to say that teens and preteens
should not lift to their maximum to avoid potential injury to growth plates,
and that they should lift a weight that they could comfortably do 12 –15
repetitions with on a given weightlifting exercise.
Now no one is suggesting that your
child especially a young one start training like a power lifter. However,
studies have shown that children as young as 8 doing a little strength training
about 100 minutes a week, not at the maximum weight, but at that 10-12 rep
range, saw a drastic increase in strength. It was reported that children in the
study, which monitored 8-12 year olds, also showed improvements in eating
habits. And interestingly enough parents in the study also reported a
noticeable improvement in the behavior and attitude of their children
Weight Lifting for Woman
For many years it was believed that
weightlifting was only an activity to be done by men. And even then only by a
special breed of males, who wanted to become superhuman examples of human
perfection. Even as over the past few decades it has come to be generally
accepted that weightlifting is something that has benefits for men other then
the muscle beach crowd, still it has generally been looked upon as a male
activity. Women fear weightlifting. They think it will make them look too big,
or “like men” They think weightlifting is only for the most athletic of women.
Not true. Indeed there is a sport of female bodybuilding – but these women will
be the first to tell you that they need to work extremely hard, probably twice
or three times as hard, to gain that kind of physique as their male counter
parts. Why? A simple biological fact – women do not make enough testosterone to
build muscle as big or as quickly as men do.
So don’t worry about it ladies you
can work out with weights and get phenomenal health benefits like losing weight
and looking younger – yes I said “losing weight” and “looking younger” – by
weightlifting! Lean muscle burns calories. Lean muscle is sexy. There is
absolutely no reason why fitness conscious women, and I think today most are,
needs to restrict her workouts to just cardio and aerobics. Women can benefit
form lean muscle mass as much as men. Biological fact number two – we lose
muscle mass as we age, do nothing to replace it, we lose strength and tone and
look and feel older. Most Women also
know that they are more susceptible to bone density loss than men, so they take
calcium supplements. Weightlifting strengthens and builds not only muscle but
bones. Studies in women, have shown that resistance training such as
weightlifting cannot only prevent but in some cases can reverse the effects of
osteoporosis.
Ladies you want shape – you want a
figure – building up the muscles of your shoulders and back will make your
waist look smaller. And lets not forget about what weightlifting can do for the
old Gluteus
Trainers do not suggest that women
give up aerobics altogether. In fact a workout regimen that combines
traditional cardio-aerobics and weightlifting is ideal. However one more point
to note a recent study following women age 24-34 conducted by the Jon Hopkins
University found that women who lifted
weights continued to burn calories sometimes up to 2 hours longer after the
exercise then women who did a comparable period of aerobics.
Weightlifting for Bulk
When people think of weightlifting
and building muscle they usually are thinking of two things, “Bulk” and
“definition”. People will throw around words like I am interested in “building muscle” or and
this is especially true of woman, say I don’t want to get bulky I just want “to
get toned”. Further the think
bodybuilding is going for “definition and or tone” and weightlifting for
“Muscle or Bulk”. Well a lot of these terms get misused, even in professional
lifting and body building magazines. The truth is that weightlifting, any kind
of weight lifting will do both - grow your muscles and tone you muscles. When
they talk about definition, or what most people refer to as “Muscle Tone” they
really are talking about the muscles you can see, like the six pack abs or
bulging pecks. Well in that case Body builders are the ones that are most
concerned with showing off their physique as they weightlift for a visual
competition – and they know that the way to get “sculpted” and show those
muscles has much less to do with how you weightlift as it is with reducing body
fat percentage, no muscles, no matter how “toned” will show under a layer of
fat.
But if you want to “get big” or
weightlift for quote/unquote bulk here is the safe and effective way to do it.
Its all about being able to constantly push your muscles to the point that they
will continue to grow to their maximum potential which ultimately is determined
by your genes. It involves a couple of basic principles, details will vary as
you tailor a program to your specific goals and body type, but so long as you
train smart, eat right, and get the right amount rest to renew and rebuild –
you will bulk up. Period. It’s that simple.
First lets set a baseline. Get a tape
measure and measure you biceps, quads, abs, every area you want to “bulk up”.
Also take a picture of yourself. You know all those classic before and after
pictures? Follow a program of sensible weightlifting keeping those three basic
principles in mind: lift smart, eat right, rest – and you will be that “after
guy” (or gal). Set realistic goals for
strength or muscle growth. If you can add from a half a pound to a pound of
lean muscle mass every week that is good.
A good routine for bulking up means
that you should not work any given muscle group more than once a week. The key
is to let the body heal and repair that is how muscle growth occurs. When you
start lifting of course you will feel sore for the next day or two. Some
suggest that you should go back to work that group soon as the pain is gone,
but there has been a lot of fitness and medical pros that have said that
healing and repairing of muscle tissue that leads to growth and increased
strength doesn’t happen until after the pain has subsided.
The right diet for “bulking up” when
lifting should have a ratio of 40% Protein, 40% Carbs, 20% Fat. Stick with
complex carbs, avoid sugars and processes carbs, stick with whole grains. As
far as Fats go you know the drill, avoid the bad fats, hydrogenated oils, and
trans fats – and stick with good fats like those found in nuts.
Weightlifting and Definition
“Definition” ironically is one of the
most improperly defined words in weightlifting and fitness. It is the most
misunderstood and misused term out there. I have even seen professional fitness
and weightlifting magazines throw around the terms “Tone” and “Definition”
indiscriminately and more often then not incorrectly.
When most people use the term “tone”
or “definition” they are using it in opposition to the term “bulk”. They think
bodybuilders are “bulky” the body of a gymnast “toned” and “defined.”
Poppycock! Nothing can be further from the truth. In fact it is the body
builder whose ultimate goal is true “definition”. Definition in its purest
sense is being able to see clearly “defined” and separated muscle groups. This
is exactly what a bodybuilder strives for and competes with.
Yet people think weightlifting
especially heavy weightlifting is not for “definition”. You will constantly hear people in gyms
saying they are not lifting heavy because they are only looking to “tone up” not “get big”. Women especially
will not weightlift or only lift with repetition after repetition of light
weights because they think this will give them “tone and definition”.
Definition by its true “definition” is less about what weightlifting routines
you do, and what weight you work out with, then what you do about reducing your
body fat percentage. Muscle cannot be “defined” or look “toned” – if it is
hiding under body fat. This is why bodybuilders go for percentage of total body
fat in the 2-4% range. And getting to that kind of “definition” is more a
function of diet, then it is of any specific kind of weightlifting.
So what are the best weightlifting
routines to “tone”,” sculpt” or “define” your muscles? All of them.
Weightlifting does one thing and one thing only; by pushing muscles to the
point of stress it makes the muscle react to the stress by growing bigger and
stronger. And yes bigger and stronger means tighter and firmer, but if you want
to see that, or want the person sitting down the bar from you to se that - you
must reduce the fat. Any weightlifting routine has a fat burning component, and
muscle in and of itself burns fat, but if you want to get rid of the fat and be
more “defined” that will come from cardio – bike riding, jogging, swimming etc.
its that simple. You want to feel and look your best, want to be strong and
look great in spandex? Then weightlift to build lean muscle and eat right and
do cardio and aerobics to reduce fat.
Weight Lifting and Genetics – is strength and muscle mass
determined by DNA?
Nature or Nurture. It has been a
debate that comes into play in just about ever aspect of human behavior or
ability. How strong, how smart, how fast we are, or can be -are we a product of
our environment or genes? Or both? Weightlifters, body builders and fitness
pros, are no strangers to this debate.
Anyone can build muscle and reduce
fat by lifting weights. So if the question is will your genes determine if you
will get stronger or bigger by weightlifting – the answer is no. It does not
matter what your genetic proclivities are you will improve you physique and
your health by weightlifting. Ultimately how big, or how strong you will get is
determined by genetics. This is why you can take any two people, with the
possible exception of identical twins, put them side by side in the gym, give
them exactly the same routines for the same amount of weeks – and they will
undoubtedly build muscle and burn fat at different rates. We all know that person, whether they are
weight lifters or not - that just seems
to be able to eat whatever they want, and stay lean and muscular, never seem to
put on weight. While there are others, probably most of us actually, that “just
look at food” and you put on fat. This is truly a genetic factor. There are
people known as mesomorphs that just have a genetic predisposition towards high
metabolic rates – they burn fat easily and build lean muscle easily – so yes
such people could be considered “natural bodybuilders”.
So what does all this mean as far as
weight training goes? Not much really. If you are getting into weightlifting
for good health, increased strength and stamina – it doesn’t matter if you are
a man, a woman, 8 or eighty. No matter what your genetic make-up is you will
benefit from weightlifting and building muscle mass to your maximum potential
given your genes and your lifestyle. If on the other hand you dream of being a
professional bodybuilder or weightlifter then you must consider more closely
the hand your genes may have dealt you. Someone who is 5.1 could be very
athletic and could become very good at basketball – but it is very unlikely he
will ever be able to play starting Center for the Lakers. It is just as
unlikely a person with a smaller genetic frame can become a champion
bodybuilder. The nature of bodybuilding competitions and what judges usually
look for give a major advantage to bigger taller men and women. And the
aforementioned “mesomoprhic” types will have a much easier time in training and
getting down to the 2-3% body fat champion bodybuilders want to be at.
Bottom line; don’t give much thought
as to what lies in your genetic makeup. Train hard; push yourself to your
limits everyday. Follow a good regimen of weightlifting at least 3- 4 days a
week, eat right, get plenty of rest, do cardio as well. Look in the mirror in a
year or two – and I’m sure you will be very pleased at who is starring back.
Certainly you will probably feel better and look better in your “jeans”
then most people around you - no matter
what’s in their “genes”.
Competitive
Weight Lifting
Weightlifting
is a great way to get fit. Weightlifting builds muscle. Muscle makes you
stronger, burns fat and raises your metabolism. Pound for Pound weightlifting
is probably one of the best kinds of exercise you can do for your body. But
weightlifting isn't just a hobby or a
way to get in shape. It is a competitive sport. And a very exciting one at
that.
In
fact weightlifting may be the very oldest of competitive sports. The very
earliest tests of strength were basically weightlifting competitions. In many
ancient societies, the leader of a tribe or group was determined by who could
lift the biggest or heaviest rock. Competitive weightlifting as we know it
today can certainly traces its history back to the first Olympic Games in
Weightlifting
in the modern Olympics had kind of a spotty history. When the first modern
Olympics were held in 1896 it was unsure as to what if any type of
weightlifting event ouht to be a part of it. Ultimately it was just two. A
dumbbell lift (1-handed) and a barbell lift. (2-handed) In 1900 weightlifting
was removed from the program. Weightlifting made a comeback in 1904 returning
by means of two entries in the category. Weightlifting again disappeared from
Olympic competitions until 1920. It was in the 1920 games that the
weightlifting events began to resemble current weightlifting competitions. 1920
was the first time competitors competed n different classes of weight, and they
have of course remained. And the idea of medal standing based on an a combined
score of three lifts was established. In 1928 these become the standard three
weightlifting events, the jerk, the snatch and the press, - and remained as
such up to the year 1976, when elimination of the press occured.
Founded
in 1905, today competitive weightlifting is over seen by the International
Weight Lifting Federation. (IWF) The IWF sanctions weightlifting competitions
worldwide including the Olympic Games. There are currently over 150 member
nations in the IWF.
In
addition to IWF sanctioned events there are many national and regional amateur
and professional weightlifting competitions, as well as several "Strongest
Man" competitions that continue to gain in popularity. Proving that today
like it was in ancient times people like to see men and women pushed to the
ultimate limits of human strength and endurance.
Cross Training and Weightlifting
Weightlifting in and of itself is a
great sport. But no matter what sport you are into, or whatever you may be
training for, there is not a game on the planet that weightlifting cannot
improve. We all know how weightlifting can improve general health and fitness,
the body benefits in so many ways be increasing strength and muscle mass. But
because of the very nature of weightlifting, and the ability to target specific
muscle groups with specific exercises, you can cross train by weightlifting to
strengthen arms, legs or any other part of the body to perk up your game.
All pro athletes will weight lift as
some part of their training routine. Obviously power hitters and other baseball
players improve upper body strength with weight training. Ironman triathletes
workout with weights doing squats and deadlifts to enhance lower body and leg
strength to help in swimming and biking, and not to mention to improve stamina.
Track and field stars will weight lift and weight train because of the way
weightlifting promotes lean muscle mass and low body fat percentage. Winter
sports are no exception, speed skaters and skiers alike know the benefits of
leg lifts and leg presses. And of course football players and wrestlers will
strength train and use weightlifting routines and techniques that are almost
indistinguishable from a bodybuilders or powerlifter.
So whether you are a pro, semi-pro or
someone just trying to get in shape, however you train or workout you are not
getting the max if you are not weightlifting too. Cross training just makes
sense on so many levels. Variety is the spice of life and so it is true for
working out. You will improve health, strength and stamina by cross training No
one exercise even weightlifting can “do it all”. While of course I have a
certain bias toward weightlifting and feel it is the number one all- purpose
way to live a happy and healthy life, even lifters have to “cross train”. Just
for healthy and safe lifting you know we all recommend doing 15 – 20 minutes of
aerobic exercise prior to ever lift session. That right there is “cross
training”. Also if you really want to get and keep a lean and mean physique,
weightlifting alone won’t do it. It doesn’t matter how tight you make that six
pack – no one will see how ripped it is if it hiding under a layer of body fat.
Cross training with cardio will help to burn fat.
Now I know a lot of you get really
psyched up about lifting, and there is no greater natural high then after you
get those endorphins flowing after a good pumping session, but lets face it,
weightlifting, like any exercise routine, if you do the same thing over and
over again can get a little boring. Cross training gives you the opportunity to
not only improve overall health and fitness, but shake things up a bit and
break from your routine so it doesn’t get tedious.
As with any exercise routine before
you plan on adding any kind of cross training activity to your current workout,
check with your healthcare professional or personal trainer for its
suitability.
Weight Lifting as Physical Therapy
Do your know were many peoples first
introduction to weightlifting is? It is not in a gym, it is in a Physical
Therapy room. In fact if I walked you in blindfolded to either a modern gym, or
modern PT department of most major hospitals or orthopedic centers, I bet you
would be hard pressed to tell them apart. Weightlifting is almost always part
of the physical therapy to recuperate from an injury or slow the effect of
joint disease such as arthritis.
There is a common misconception that
people with an injured back, or hip, or knee pain due to arthritis, bursitis or
other degenerative joint disease, should not weightlift because it will only
make the matter worse. Not true. Weightlifting is not only an accepted practice
in physical therapy, but a recent study published in several medical journals
proved the benefits of weightlifting and strength training to patients with
knee arthritis. For many people with chronic hip and knee pain a regimen of
exercise and physical therapy that included weightlifting prevented the need
for joint replacement surgery.
Weightlifting, like all strength
training is a type of Progressive Resistance Exercise. The physiological
definition of Progressive Resistance is a method of increasing a muscles
ability to operate against force. In lay terms that means it is the way we get
stronger. The main reason that someone is undergoing treatment by a Physical
Therapist is that a muscle or joint due to disease involvement, injury, or
genetic defect cannot generate enough force to engage in everyday activity. The
goals therefore of the Physical Therapist and the Weightlifter are the same, to
strengthen muscles. There are several major disciplines of Physical Therapy
including musculoskeletal, neuromuscular, and gerontology. That’s Muscles and
Bones, Nerves and Anti-aging. There were some interesting results in a recent
survey published by the National Library of Medicine and The National
Institutes of Heath. The survey was designed to determine the effectiveness of
progressive resistance exercise as a part of physical therapy. And it was found
that across disease conditions and injuries weight training and Progressive
Resistance Exercise made a major difference in a patient’s ability to generate
force with the affected joint or muscle being treated. Furthermore it was
determined that these improvements carried over into everyday life.
However one of the other conclusions
of that same study was that with many of the injuries, the initial benefits
gained by weightlifting as part of physical therapy, dissipated after the
therapy was completed. So what does this tell us? Not that we wish pain or
injury on anyone, but PT can be a first introduction to the benefits of
weightlifting and strength training, and that anyone who has had PT should be
encouraged to carry on with progressive resistance exercises like weightlifting
throughout their lives. This will not only maintain the improvements gained
from the physical therapy, but can get you into a practice that has been proven
to have a positive effect on overall health and fitness, and could very well
help to prevent a repeat of the very injury that put you in PT in the first
place.
Weight Lifting and Stress Management
Stress. We all deal with it day to
day. Most mental health and other healthcare professionals agree that one of
the best ways to deal with and overcome stress is to raise the endorphin level
in the brain and stimulate the “pleasure centers through rigorous exercise. The
so-called “natural high”. And there is none better that I can think of than the
one you get after pumping up from weightlifting. The very term “pumping up” and
feeling pumped after weightlifting refers as much to your state of mind, as the
state of your muscles.
Lifting weights reduces stress in
many esoteric and practical ways. Physiologically there is no doubt that a heavy duty workout with weights raises the
levels of dopamine and serotonin – two chemicals in the brain known as
neurotransmitters. These are the two that are most related to depression. In
fact most antidepressant medications work by increases the level of both of
these chemicals in the brain. A good weightlifting session can accomplish the
something, without the side effects, and has so many more additional benefits
to both your physical and mental health. Stress relief though weightlifting is
more then just the high you get after a work out, and a good way to let off
steam and release the tensions of a heavy duty day. The additional benefits one
gets from being a weightlifter can go along way to reduce and manage stress.
Better health, the ability to be more active, improved self-image and
confidence all come from weightlifting -and can do a lot to fight stress and
depression. I know of many people who
began a weightlifting program strictly to “get in shape”, and then found how it
improved so many other aspects of their lives. One of the great things about
weightlifting is unlike with many other types of training you can see results
almost immediately. Many people who never lifted before in just a few weeks of
weight training see a dramatic improvement in their strength and stamina, and
even start to see a difference in the mirror in a short time. This leads to
improved self-esteem, which can and has led to all sorts of positive changes in
ones life. Now certainly I am not suggesting that weightlifting is some magic
genie in a bottle that will immediately improve you life. But, with increased
self confidence and self esteem that comes from improved health and self image
from a regular weightlift routine, people have gone on to find partners and
even find better jobs. In other words you have so much to gain with
weightlifting and so little to lose, except some flab! And speaking of meeting
people, if you workout in a gym, weightlifting is an inherently social
activity, many weightlifting routines require spotters or partners, and lifting
is a great way to meet people. Being active socially is also a great way to
relive stress.
Now I have primarily been talking
about weightlifting and relief of mental stress. But muscles also suffer from
physical stress. This is when trainers and healthcare professionals refer to
“tension” in muscles. Or when you yourself say your lower back, neck, or
shoulders feel “tense”. This is a great time for a lighter work out with
weights, the simple warm-ups and stresses that must be done before a
weightlifting session could start to loosen up this “muscle stress”, followed
by a workout with lighter weights and it will melt away, and those endorphins
will also get going and the rest of your stress will start to fade along with
it.
Weight Lifting and Discipline for Teens
If you are the parent of a “troubled
teenager” – you may be at your wits end of what you can do to help them. Many
child behavior specialists agree that for a teens with certain behavior
problems especially those related to attention deficit or defiance disorders,
the routine of a regular exercise regimen can do wonders. Weightlifting can be
a perfect activity for this. Weightlifting can help focus a teen’s attention.
It can teach him or her about setting goals and obtaining them. Weightlifting
can give a teen focus, an outlet for stress and other aggressive emotions.
Weightlifting in a gym environment can teach teens about cooperation and
working with others as they spot for other lifters. Building muscle builds
self-esteem and confidence two aspects of personality that experts agree are
often found lacking in teens with depression or other problems.
Teens who become involved in
weightlifting are more likely to participate in other physical activities. And
weightlifting will improve their skills in any other sport you can think of.
One teen from
Experts say developing the discipline
associated with a sport like weightlifting can teach teens the importance of
keeping their bodies fit and minds mentally alert and can provide a good
instructional model for avoiding drug or alcohol abuse. A teen who works with a
personal trainer that teaches them to respect their body, is far less likely to
abuse it. The importance of having your teen, especially if he or she is
seeking the therapeutic effects of weightlifting work with a professional
personal trainer cannot be understated. If there is a “dark side” to teens and
weightlifting it is that there have been abuse of anabolic steroids by teens
who want to grow faster and get bigger. The best way to avoid this to be sure
your youth works with a responsible and certified personal trainer.
Of course as your teen becomes a
weightlifter he or she will experince all of the physical benefits of
weightlifting, and not just an improved outlook on life. Besides the other
obvious physical benefits of improved strength and muscle tone, a recent study
found that the incidence of diabetes is on the rise in teens. According to a
study conducted by The University of California, teens at risk of diabetes
could significantly lower that risk through weightlifting and strength training
exercises. In people who are overweight especially teens, insulin resistance is
a precursor to diabetes. Insulin resistance is when the body does not process
insulin properly. The study followed teenage boys who lifted weights twice a
week for 16 weeks and concluded that there incidence of insulin resistance was
drastically reduced. Of course the study found in the same group of boys that
the weightlifting also increased lean muscle mass and decreased body fat
percentage.
Weightlifting with Free Weights
Weightlifting is the theory of
building muscle by applying force to a weight to overcome the force of
gravity. Its the idea of putting stress
on a muscle, the way the body reacts to that stress is to overcome it by making
the muscle stronger. The weight can be a “free weight” like a barbell or
dumbbell or a weight machine.
Free weights for weight lifting have
been around probably since the first ancient human picked up a large rock. In
fact the earliest “tests f strength” to determine rank in primitive tribal
cultures consisted of just that, who ever could lift a certain rock was deemed
strong enough and worthy enough to be named “chief’. Free weights have become
slight more sophisticated over the years, yet are still the most economical and
easiest way to build muscle through progressive resistance training. Some would
argue they are the purist form of weight training and therefore the best. They
say that using free weights in proper form has its advantages of weightlifting
machines because weight is being driven by all muscle; there is not point in
the lift where the machine “takes over”.
Free weights are cost effective, you
can use them almost anywhere, when I used to travel extensively as a reporter
and wound up in a hotel that did not
have a gym or exercise room, I packed a pair of dumbbells that fold flat and
can be filled with water! Free weights allow you to do the widest variety of
weightlifting routine and exercise with just a small set of barbells and
plates. Just about every major weight training exercise can be done with free weights s and the
addition of a weight bench. “Pound for
pound” your muscles get a better work out then with most weigh training
machines, as does your entire body. When using free weights,, during upper body
exercise for example you must use your legs and back muscles to balance and
stabilize the body, this working these groups as well.
Technique is critical when working
out with free weights, it is beyond the scope of this one article to teach you
proper technique on every free weight exercise. It is best to join a gym or
work with a personal trainer. However if that is not within your budget there
are many sample routines and instruction bodybuilding and weightlifting
programs that can be found and downloaded online. There are also several very
good instructional weightlifting tapes and DVD’s out there. As with any
exercise program you should consult with your physician or healthcare
professional before starting to work out with free weights. Other things to
remember when using free weights is to always exercise both sides of the body.
Progressive resistance can be accomplished just as well by increasing the
amount of reps on a given routine as by increasing weight. You must give your
body time to rest to build muscle and therefore need to rotate the muscle
groups you are exercising with your free weights, and take a break entirely from
weightlifting at least one or two days a week.
Weight Lifting With Machines
One of the most common question
people will ask when it comes to weightlifting is “ShouldI use free weights or
machines”? It is a good question, and one open for debate. Both weightlifting
with machines and weightlifting with free weights have their pros and cons. And
advocates on both sides. There are those that swear the only true work out must
be done with free weights, yet for those who are novices or have had certain
injuries, machines seem to be the ticket. Actually most fitness professionals
recommend a combination of both, but if you are intimidated by the idea of
barbells, and like the more modern feel of weight machines, you can and many
do, train exclusively on machines.
If you plan to weightlift only on a
machine you will likely be doing most of your workouts in a gym. While there
are some good home gym universal or nautilus type machines available, they are
not inexpensive, and they do require a fair amount of space, certainly more
than free weights. The main advantage of working out with a weight machine is
that you do not have to be as conscious of technique. So they are excellent for
beginners. Working out with free weights requires far more training, it is less
likely you will injure yourself with an incorrect body position on a machine,
because basically the machine positions your body for you. Machines are very
easy to use and require little or no training; the movements are “preprogrammed
“ on a fixed path based on the mechanics of the machine. Most can hop on a
machine and use it correctly the first time by simply reading the instructions
with pictured diagrams that are affixed to every machine. Machines are very
good for weightlifters that have a limited range of motion for any reason, many
of the same exercises that somebody with such problems could not do with free
weights they can do on a machine. Many feel that “circuit training” is easier
on machines, and because they are easier to use, people use them longer then
they do free weights. Now some will argue that minute for minute you get a
better workout with free weights, and that may be true, but some people feel
better about themselves if they can work out longer. And in weightlifting
feeling good about what you are doing and accomplishing is part of what its all
about. Also as far as time goes, with
machines because you don’t have to change barbell plates simply shift a clip to
change weight, you spend more of your time actually workingout.
If you are rehabilitating from an
injury especially of the back or shoulders the added support that machines
provide can mean the difference between getting back into weight training or
not. Also machines are great for the “loner” at home or in the gym, the person
who wants to work out with heavy weights and not worry about a spotter is
ideally suited to use a weight machine. You can lift to the max on a weight
machine with no fear of dropping the weight on yourself and causing serious
injury.
Best Home Gyms for Weight Lifting and Strength Training
Today more and more people are
foregoing a gym membership and choosing to weightlift and strength train in the
comfort and privacy of their own homes. While a set of dumbbells is probably
the most cost effective way to do so – more and more people with the space and
the budget are opting for a home gym machine. Universal type home gyms or
circuit trainers are not cheap, however the prices have come down over the
years. There are some very good home gyms for weightlifting that are under
1000.00. Most major manufactures offer some kind of financing, so for the cost
of a monthly gym membership – if you prefer to train at home, you can have a
quality home gym.
Just as the approach to all things
weightlifting when choosing a home gym, it is best to identify your goals
before you start to shop around. What are your looking to weightlift for? Do
you want to bulk up, or are you going more for tone and definition? Are you
recuperating form an injury and can no longer work with free weights but want
to keep a program as close to your original weightlift routine as possible? The
answers to such questions will help narrow your focus to the type of machines
your are looking for. There are basically two categories of home gym for
weightlifting. One is the multi-exercise workout stations weight stack
machines - basically a scaled down home
version of what you will find in the gym – and resistance trainers that do not
use weights at all – like a Bowflex. While the second is not technically
“weightlifting” since no weights are involved, it still uses the same ideas of
progressive resistance and strength training; and can achieve in many cases the
same kind of results as working out with free weights or weight machines. Budget and space is of course another
consideration either one of which can be the ultimate limiting factor on what
type of machine you can purchase. For space issues the resistance trainers are
probably the way to go – many strength training exercises can be done on a
Bowflex, they take up very little space, and there are several versions
designed to fit most budgets, and financing is available.
As far as a workstation goes, a very
good one for less than 1000.00 that does not require that much space is the
Body Solid EXM-1500S Home Gym. The Body Solid allows for all of the major
weightlift routines and workout stations including a low row. Because they
place the low row off to the side, rather then in front of the press bench
where it is on most machines, the Body Solid takes up a little less room. It has a 160 lb weight stack, is scratch and
dent resistant, and includes a Lat Pull down bar, Shortbar, Ankle and Ab Crunch
straps. It comes with a lifetime warranty and can be purchased at a good price
point. If you are a real heavy power lifter you may want more then the
160-pound stack, but for the beginner and most weightlifters it is it is a great
machine.
Weight Lifting on the Road
It’s a dilemma many of us workout
heads face. How do I stick with my routine when I am traveling? I know several
avid weightlifters who plan there business trips around their “off days”. But
not everyone has that luxury and we all know how hard it is to comeback after
any kind of significant break from lifting. But there are a few ways to
weightlift on the road so that you do not have to miss a single squat.
First up, as a reporter as you might
imagine, I have had to travel quite extensively throughout my career. There are
many inexpensive hotel chains that have fitness room as part of their
amenities, just about every high-end hotels will. But I have found that most
Hampton Inns, Holiday Inns, Courtyards, and Fairfield Inns have Fitness
Centers. Just be very careful about what they refer to as a fitness center, I
have found several that have multi-station weight machines, along with a
dumbbell rack – but many that list “Gym” or “Fitness Center” in their amenities
only mean they have a treadmill and an exercise bike. So call ahead and see
what they have and if it is in working order. Also many national gym chains
offer memberships that will allow you to workout in any of their locations, and
of course most major gyms will offer you some kind of “day pass” to workout.
But if you find yourself in the
middle of nowhere, and none of those option will work, don’t panic there are
still some things you can do to keep pumping. First of all planning is
everything. While sometimes you can’t predict where you will be and what if any
gym equipment you will have access to, if you know you are going to be in a
place with limited workout time or gear – increase your workout to the max
before you leave. While we usually recommend against overtraining, under these
set of circumstance it makes sense – this way if you have to take time off –
your body will need it!
OK so what can you do if you are on
the road, in a hotel with no gym, and no gym nearby? Wake up people; long
before barbells the powers that be made Push-ups! And you know what? They still
work to build muscle and burn fat. Hotel Rooms also all have chairs –dips
between chairs are a good workout. Also for cardio you can pack a jump rope.
And don’t forget running up and own the stairs. You can simulate a low row by
putting your legs beneath a rail or bed and pulling yourself up and towards it.
If you can find something solid to hang from (NOT the shower rod) you have a
pull-up station. On a long trip and not traveling “light”? – Use your luggage
to do arm curls gripped at the handles! Be creative you can do wall sits and
lunges against a table for legs and thighs, and of course don’t forget sit-ups
and crunches.
Bottomline? While it can be tricky to
stay in shape and weight train on the road it is certainly not unfeasible. Be
creative, use the materials at hand and above all eat right, avoid the all you
can eat eggs and bacon breakfast buffets and fast food, and you can keep up
with your fitness goals even when traveling.
Best Weight Lifting Videos
Weightlifting and weight training
especially with free weights requires training and instruction for proper
technique. Weightlifting with improper techniques can cause many problems from
simply not stimulating the targeted muscle groups to serious injury. But not
all of us can afford a gym membership or a personal trainer. For them a good
set of barbells and a quality instructional video is all they need.
There are dozens and dozens of good
quality weightlifting videos out there. Again as in any discussion in
weightlifting, you must first clearly identify your goals, what is it you are
trying to accomplish? What ever it may be from packing on the muscle for
competition bodybuilding, to building lean muscle mass for definition and
overall health, there is an instructional video made by a well-known fitness
professional that can teach you what you need. Just search Amazon or eBay and
you will get 100’s of results. There are
Weightlifting for Seniors videos, Weightlifting for Woman, Weightlifting for
Kids, and even though I do not particularly recommend this practice for the
amateur lifter, even videos of both Men and Woman Weightlifting in the nude.
Here are some of the best in no
particular order.
· See one of the greats on Kevin
Leverone’s Maryland Muscle Machine Body Building Video. Kevin is a
former Mr. Olympia and you can see his marvelous form and technique on this
video. Kevin’s is known for his workouts with extremely heavy weights, and on
this video you will be amazed as he does 1500 pound leg presses and 100 lb
dumbbell single arm curls.
· On the Other end of the spectrum is The
Complete Weight Training Series by Joyce Vedral. Designed for Women
Fitness Guru and NY Times best selling author Joyce Vedral takes you through
fat burning and cellulite busting workouts with weights. A series of videos
that introduces women to weightlifting and keeps them going through a series of
progressions that will build muscle, burn fat and improve bone density.
· One of the most definitive and
respected body building videos is put out by Iron Man Magazine. It is called Critical
Mass Body Building for the Beginner and Intermediate, and it details
the new sensation that is taking the bodybuilding world by storm, Flexion. It
explains in detail the theory behind Flexion, and how to use these techniques
to build more muscle, bigger and faster without the use of steroids.
If you are interested in not only
videos for instructional purposes but would like to see a great behind the
scenes look at the Mr. Olympia competition, current Mr. Olympia, Jay Cutler has
a great video out. Its called One Step Closer, and it is a 6 hour
documentary that starts 4 weeks prior to the 2005 competition and take you
through Jay’s training, pre-judging and victorious finale.
And if you have looked at a
completely ripped body builder and said – “I cant do that” or “I can never look
like that” – then you must see Freak of Training – The Adam Archuleta
Story. Adam was a scrawny kid
determined to play for the NFL – a small walk on player in college, against all
odds he got into a weightlifting and strength training routine that increased
his speed, strength and stamina that made him a First Round Draft Pick!
Best Online Weight
Lifting Courses
Training
and learning proper techniques is the safest way to weight lift. You can get
books that illustrate the basic weightlifting exercises, and offer some really
good weightlifting workout programs. There are 100's of weightlifting and
strength training videos available. But probably the closest thing you can get
to a personal trainer if you cant afford to go that route - is an online.
"virtual trainer" There are many very good Online Weightlifting
Courses available.
On
such site is Online Gym America (www.gymamerica.com) there you get to plug in a
few basic stats about yourself and yo will receive a free fitness profiles and
recommended workouts, then for a small monthly fee you will be given a
customized weightlifting and workout
plan designed for you specific body type and fitness goals. Their online Total
Fitness Virtual Trainer uses specialized
software to create customized individual workouts. With an outstanding level of
interactivity programs such as these react to your improvements and modify your
program accordingly. The are over 100 detailed and easy to follow animations so
you ail be sure you are performing each weightlifting exercise correctly. There
is also an online nutritional counselor that will help you design a diet and
meal plan that corresponds to your weightlifting routines and bodybuilding
goals.
You
can sign up for free online weightlifting and strength training course at
www.ast-ss.com
There
you will find a specific training course that takes a no-nonsense approach to
bodybuilding using the latest in the state-of-the-art technologies of
supplementation, weightlifting, and biofeedback to build muscle fast and
accurately. This online course is a program that progresses over the course of
several weeks teaching you the real facts behind weight training and teaches
you how to build lean muscle and reduce body fat the way the top professional
athletes and bodybuilders do. Beginners
and experts have benefited from this online weightlifting program, that offers
guaranteed results.
Woman
can find what they are looking for in an online virtual weightlifting trainer
at www.strongwomen.com . Based on your
needs and body type, there you will find weightlifting programs designed to
build bones, keep you trim and slow the effects of aging. Also check out the
site of Roger Power. Roger Power (yes I believe that is his real name) is a
certified Personal Trainer and world class bodybuilder. He offers an online
virtual trainer that takes his holistic and natural approach to weightlifting
and body building, that he teaches in person into cyberspace at
www.femalemuscle.com
Today
we can pay our bills online, meet the love of your life online, even make a
living by never leaving your home on line, and believe it or not you can keep a
lot more then just your fingers in shape by checking out an online
weightlifting and fitness program.
Weightlifting Accessories
Weightlifting is more than just a
great way to stay in shape; in fact it is more than just exercise it is a
sport. There are both pro and amateur competitive weightlifters, not to mention
bodybuilders. And like any sport weightlifting has its share of accessories.
Here are some of the essentials.
When we are referring to
weightlifting accessories we are talking about anything other then the weights
themselves. This can be any piece of equipment or gear that makes the lifting
experience easier like weightlifting gloves, to things that help you build up
like nutritional supplements.
Weightlifting gloves are something that should be worn by any lifter,
they prevent blistering and other damage to the hands, and insure a better grip
on the weight bars for better form and technique and reduced risk of injury
from slippage. Your feet deserve similar protection and there are weight
lifting boots. They help provide better balance and a more stabile platform for
lifting as well as protect the feet from injury. Other types of safety related
weightlifting accessories include weight belts and, wrist straps. An ingenious
weightlifting accessory in this class is the lifting hook. Lifting hooks have
been made to stabilize the wrists and relive stress on hands and wrists while
insuring proper bar handling. There are accessories both large and small for
specific types of lifting exercises, like weight benches, and head harnesses.
Other accessories include pieces of
gear designed to complement or enhance your workouts. Specialized bars fall
into this category like curling bars, as do accessories like ankle and wrist
weights. A simple yet effective and very popular accessory in this group would
be a wrist roller. Basically a dumbbell bar with a cable that you hang a weight
plate from and then roll it up. It is probably one of the single most effective
ways I know of to strengthen your wrists and forearms, and can be done
anywhere.
Then there are other pieces of
equipment that are not technically used in actual weightlifting, but are used
in complementary exercises that are usually part of a weight-training program.
These include, chin up, and pull up bars, push up bars, chest toners, and the
ever-popular handgrips and skip ropes. Other weightlifting accessories include
those that make your home gym easier to manage and more organized. This would
include things like dumbbell racks, plate trees, and other kinds of accessory
racks.
Whatever type of weightlifting
accessories you are in the market for from a simple set of spring clips for you
barbells to a press bench or beyond, there are dozens of discount sites online
that sell all sorts of weightlifting accessories at deeply discounted prices.
Fashions for the Weight Lifter and Body Builder
Guy or gal you work hard as a
weightlifter or bodybuilder to get ripped. And we know your greatest pleasure
is to show off the fruits of your labors, whether that is in competition, in
the gym or on the beach. But lets face it – though you may want to, you can’t
just walk around in a speedo or a thong in the office or down at the super
market. But that doesn’t mean you cant wear clothes that are comfortable and
make you bod look great no matter where you are day or night.
Actually before we get into high
fashion for the weightlifter. Lets take a look at the more practical side and
talk a little bit about the clothes you need to wear while working out. Now if
you’re a guy like me and basically work out at home you probably are just in
any old sweatshirt with the sleeves ripped off, and a pair of shorts. But in
the gym you may want something a little more stylish like a form fitting Y-back
Tank Top. Couple that with a pair of baggy workout pants like the O500 Red
Dragons from Otomix, and you’ll be stylin’ Of course women want to look their
best wherever they are and for them weightlifting fashion is designed to make
them true “bar belles” with everything form sports bras with matching head and
wrist bands, to gym bags with accessorized towels and key chains.
On the practical side both men and
woman should consider wearing fitness or specially designed workout shoes
during weightlifting. These improve balance and stability while lifting, but
are also designed to be lightweight enough to be used for cardio before
weightlifting sets. And many of them also look damn good.
Now to the other side. You’ve worked
for it you’ve got it – flaunt it. There are complete lines of fashion wear made
specifically for active physically fit guys and gals. Usually called “club
wear” look for a lot of spandex and use of other materials specifically used to
fit the athletic body. One company in particularly called Hot Bodz Clothing
offers a complete such line for weightlifters and body builders. Their fashions
include not only the aforementioned club wear, but also contemporary fashions
specifically tailored to better fit the muscular physique. Form fitting club shirts in a variety of
colors and patterns, look as good elbowing up to any che che bar as they do
just walking along
So whether working out or hanging out
as a weightlifter or bodybuilder there are clothes that have been designed to
make you look your best.
Weight Lifting and Nutritional Supplements
You cannot open a weightlifting or
muscle magazine without seeing dozens of ads for nutritional supplements. And
truth is if you want to bulk up faster and put on weight, supplements can help.
But it important not to believe all the hype. While nutritional supplementation
can help with building muscle, there are no short cuts, and no substitutes for
proper training and weightlifting.
The idea of nutritional
supplementation for weightlifting and bodybuilding is a simple one. We know
that there is a basic equation to building muscle through weightlifting and
resistance training: push your muscles to their limits, followed by appropriate
rest to build new muscle, and give your body the proper nutrients it needs to
build muscle. Supplementation comes in at that last part of the equation. While
many lifters can develop a good routine of “on again/off again” training and
can stick to it – always eating the right foods that give the body what it
needs to build muscle and build muscle quickly isn’t always that easy.
Supplements make sure you are giving the body what it needs to recover and
build muscle after workingout.
Nutritional supplementation for the
bodybuilder or weightlifter fall into a few categories, and once again how you
supplement will depend on what your ultimate weightlifting goals are.
Nutritional supplements for weightlifters are usually products designed to
increase muscle like proteins and creatine. Products designed to increase
metabolism like fat burners. Supplements
that safely simulate the effects of harmful anabolic steroids, and products
that aid in recovery and promote joint health like Glucosamine and MSN.
Protein is one of the most essential
building blocks to making new muscle. It is cannot be stored in the body so to
build muscle you need to constantly replenish your bodies supply of protein.
Unfortunately the foods that are highest in protein are often also the highest
in fat, and as a bodybuilder or weightlifter you are always trying to decrease
your fat intake. Also you are probably loading on carbs, and again most foods
high in carbohydrates are low in protein, so most weightlifters will supplement
with a good quality protein powder. Protein powders come in variety of types –
such as whey protein or soy protein - and flavors, and can be used not only in
drinks but in recipes like those found in the Zone diet. Check with your
personal trainer or healthcare professional for the right protein supplement
for you.
Protein builds muscles, a chemical
known as ATP, Adenosine Triphosphate is the fuel that powers them. One of the
other most popular supplements that is taken by weightlifters is Creatine.
Creatine is naturally found in meat and fish. Creatine when it gets into the
muscles combines with phosphate and creates ATP. The more ATP the stronger the
muscle and the more resistant it is to fatigue. ATP gives the muscle bursts of
energy that allow you to weightlift longer and stronger.
And finally there are the supplements
that are the so-called anabolic alternatives. We all know about the dangers of
steroids. To avoid the potential problems of taking steroids but to achieve the
same type of effect safely, these products all basically work the same way.
They use a combination of herbal and other natural ingredients to naturally
enhance or stimulate the body’s own production of testosterone. And while these
products are generally safe, and do not involve the ingesting of hormones, since
the are intended to and can change the levels of hormonal activity in the body
they should still be used with precaution by teens and women.
Best Protein Powders for Weightlifters
Protein is an essential nutrient for
building muscle, and therefore it is an essential part of any weightlifters
routine. But protein is not stored in the body, and since it is used to build
muscle, the more your build up, the more protein you use, and the more protein
you need. It is difficult if not impossible for serious weightlifters to take
in all the protein they need to build all that muscle. Most foods that are high
in protein are also very high in fat, and as weightlifters or bodybuilders you
always want to limit your fat intake. Also most heavy duty lifters have a diet
that is high in carbs to bulk up and provide energy – again foods that are high
in carbohydrates, are usually low in protein. So most weightlifters will get
their protein form shakes made with protein powders.
Protein powder formulations used by
weightlifters usually have one of two sources of the protein, soy and Whey. It
seems in recent years more weightlifters prefer the Whey protein powders. There
has been some evidence that Soy and Soy products limit the production of
Testosterone, which is the last thing you want to do as a weightlifter trying
to build muscle. Whey protein also has been shown to improve liver function,
boost the immune system and act as a natural anti-bacterial and anti viral.
Whey protein has what is called a very high biological value. Biological value
is the amount of protein your body replenishes per 100 grams of ingested
protein. If you are interested in protein being used to build muscle, you of
course want the highest BV possible. Unlike soy protein, which is derived form
a vegetable source, soybeans; whey has a high BV because it derived from milk.
“Pound for Pound” or actually in this case “gram for gram” the only source of
protein with as high a BV as whey is eggs, but whey does not have the fat or
cholesterol component of eggs. Whey protein is also high in essential Amino
Acid, which are also important to weightlifters.
Whey protein powders are available
from several different manufacturers. Whey protein powders either come
unflavored, or can be mixed with any food or juices, or in a verity of flavors
to make shakes and drinks. But since it comes form cows milk in a recent survey
many people preferred the taste of even unflavored whey protein over other
protein powders, probably because it is derived from milk. Really it becomes
matter of personal taste when it comes to choosing any single whey protein
powder over another. Any whey protein from any manufacturer is ideal as a
weightlifting supplement because it is high quality protein with no fat, no
lactose, no cholesterol, is all-natural and is low in calories.
Weightlifting with a
Personal Trainer
Weightlifting,
especially if you are going to be using free weights, is not something that
should be approached without getting proper training or instruction first. Most
injuries that are reported due to weightlifting, or most reasons why people
fail to achieve the goals they are going for, are because of improper
weightlifting technique. While you can and many do, learn the basic techniques
of the basic weightlift exercises from a video or on-line virtual program,
still many believe the best way to learn is with a Personal Trainer.
A
professional personal trainer can not only teach you proper technique, but gets
to know you as an individual. Evaluates your progress and changes and modifies
routines so that they are right for you. A personal trainer can help you with
your over all lifestyle to maximize your weightlifting goals. A personal
trainer will be able to make recommendations on the best diet to go along with
your weightlifting, the best nutritional supplements, and the other types of
workouts you should be doing to enhance and compliment your weightlift
routines.
So
where do I find a Personal Trainer and what should I look for in one? The best place to start looking is at your
neighborhood healthclub, most professional gyms have personal trainers on staff
and will develop a program of sessions with one as part of a membership
package. If they do not have trainers on staff they will be sure to be able to
recommend one to you. Personal Trainers ought to be certified by a trustworthy
health institute such as ACSM -The American College of Sports Medicine, or ACE
- The American Council for Exercise. You should get information about your
trainers background, how long has he or she been a trainer, how many students
do they have. Ask for personal references. Find out if they hold any other
degrees, awards or certifications in fitness. If you have specific goals in
mind or specific medical conditions be sure you are working with a trainer who
has knowledge and experince in these arenas. For example if you primary goal is
Bodybuilding, you do not want to work with powerlifting coach. If you have a
back injury, or heart-trouble you want to work with a trainer who knows about
workouts and weightlifting routines designed for people with such conditions.
Before you pick a trainer it might be a good idea to just observe some training
sessions at the gym, and see which trainer seems to be using teaching
techniques you like or has a personality that you would be comfortable with.
A
weightlifting session with a personal trainer will usually be around 60
minutes. The first time you meet with the trainer will be used to asses your
physical abilities, focus on your goals, and get prepared for any special needs
you may have. You will likely be weighed and body measurements will be taken to
have a "baseline". Subsequent sessions will be devoted to a
customized routine of aerobic exercises and muscle training for your specific
weightlifting goals.
Safety Tips for Weight Lifting
Weightlifting can be fun.
Weightlifting is a great way to get in shape and stay in shape. But like any
physical activity weightlifting is not without some inherent risks. The good
news is that most of not all of the potentials injuries that can result form
weightlifting can be avoided by practicing good technique an observing proper
safety precautions.
The most common injury related to
weightlifting is a back injury. Almost all weightlifting related back injuries
occur due to improper technique or lifting beyond ones limitations. Both
situations can be easily avoided. If yo are prone to a back injury or already
have an injured back perhaps you should avoid the weight lifting exercises that
are the most common causes of back injury such as Squats or Deadlifts.
For beginners it is far less likely
to use improper technique that can result in an injury, by working out on a
weight machine, then using free weights. If you do not have the opportunity to
be properly trained in the use of free weights, the machines are the way to go.
A machine forces you into the right stance or body position for any given
weightlifting exercise, and there is little or no possibility of an injury due
to a dropped weight while using a machine.
Whether you are weightlifting on a
machine or with free weights there are several other weight lifting safety
precautions you can take. If you are using free weights, always use a spotter
when lifting heavy weights. If no spotter is available be sure to use equipment
such as a Squat cage, or press bench that has a place to put the weights on.
Weightlifters lifting either with free weights or weight machines should use
weightlifting gloves. Gloves ensure a better grip on bars, and prevent blisters
and other hand injuries. Wrist straps and wrist hooks can also be used to
prevent hand and wrist injuries and add more support to the wrists while
working out. Similarly knee braces and back belts can be used where apropos.
Weight lifting shoes are a good idea to ensure proper balance and stability
when lifting.
Also make sure the equipment is
properly functioning. Be sure all pins and clips are secure and in the proper
place. Be sure your work out area is free from obstacles and other potential
hazards. Do not lift beyond your means, follow a logical progression of slowly
increasing the amount of weight or reps. Avoid the temptation to “lift to your
max”. Moderate soreness is OK, and should be expected from ay weightlifting
session, however severe pain is not normal. If you are experiencing severe pain
stop what you are doing, you are no doubt doing something wrong.
And finally, probably the best way to
weightlift safely, ensure proper technique, and avoid injury is to work with a
certified personal trainer.
Weight Lifting at Home Vs Gym
You are about to get started with a
weightlifting program and now you are wondering should I workout in a gym or
purchase home equipments and workout at home?
Each have their advantages and disadvantages and experts agree it
matters far less where you work out then how you workout. As long as you learn
properly and lift properly you pretty much physically can get the same work out
with the right weightlifting routine at home, as you can in any gym.
Home vs. Gym in a way really is part
of the broader question of free weights vs. weight machines. Because a set of
barbells is pretty inexpensive and does not take up much space, it really is
very possible to get the same workout at home as in a gym. With proper training
you can accomplish anything (and more, some would argue) with a good set of
free weights as you can with weight machines. But proper training is the key,
and if you are going to workout at home with free weights, you need to get
yourself a good series of instructional videos, or maybe a few sessions with a
personal trainer. If you are a total novice and would feel more comfortable on
machines, today that does not rule out home workouts. There are good quality
affordable home weightlifting machines available that do not take up nearly as
much space as they used to.
The advantage of workingout at home
is just that – being at home. Yo are in your own space, you can workout when
you want for as long as you want. On the other hand it takes real discipline to
workout regularly at home, and many people feel the need to have a gym
membership to stay motivated since they don’t want to feel they are wasting
money. Gyms also have the advantage of
trainers on staff. Some people like the social interaction of gyms, and some
people really get off at showing off in a gym, while others relish the privacy
of weightlifting at home. So it really comes down to a case of personal choice
and personality type as to what is better for them weightlifting at home or
weightlifting in a gym.
The other advantages of weightlifting
in a gym however are that in a gym it is easier to cross train with other
activities for cardio like aerobics or swimming. Then again many people with
home gyms also own a treadmill or stationary bike, or can simply take a jog or
bike ride around the block for cardio, so again personal choice. Others I have
spoken with have told me that even having gone all out to set up a home gym
with everything you can think of, weightlifting machine, Stairmaster,
ellipticals you name it – they still found the TV and refrigerator, kids, wife,
what- have-you; too distracting to really get a into a good weightlifting and
strength training regimen at home. So they wound up throwing the whole shooting
match on EBay and used the proceeds for a gym membership!
Best Weight Lift Routines – What the Pros Say
Weightlifting
is no known to a be great workout for anybody, any sex and just about any age
or fitness level. There is not a single human being on the planet above the age
of 8 that can not benefit from reducing fat and building lean muscle mass. That
having been said, what then is best weightlifting routine to do that? Take a
look at the list I gave you at the start of this paragraph – quite a broad
range of people right? And do you think a routine for a 70 year old woman whose
weightlifting goal is to increase some strength and fight the effects of
osteoporosis – could possibly be the same as a 24 year old competitive
bodybuilder? Of course not – the best weightlifting routines are the ones that
are best FOR YOU – and for your individual goals.
However
with that in mind there are some general ideas that all pros agree make any
weightlifting goals more achievable. It is always best to clearly define your
goals and work with a professional trainer before you begin any weightlifting
program. And also check with your doctor, as you should before beginning any
exercise regimen.
The
basic formula to successfully building lean muscle mass through weightlifting
is a simple one.
· Work
only one muscle group per day – and be aware of what exercises work multiple
muscle groups – a tried and true formula is 5 days on 2 days off.
· Heavy
Compound exercises like Squats, Deadlifts etc, work multiple muscle groups and
give yo more “Bang for your Bucks, so focus on these type of exercises, unless
you goal is to build specific muscles for specific sports or daily activities
· Always
develop your weekly/daily routine to lift large muscle groups before small one
· Do
compound weightlift exercises before isolation exercises
Again
the magic of weightlifting as an exercise is that it can be used to improve
overall health and physical fitness for your entire life – just ask Jack
LaLanne, still pumping at 93! But a weightlifting program also can be targeted
and tailor made to work specific muscle groups for specific sports, or even
slow the progression of certain disease states like osteoporosis or arthritis.
So without getting into specific exercises for your specific goals, experts
also recommend the following for getting the most out of a general
weightlifting program. Do more compound than isolation exercises, use proper
form, and use heavy weights with minimal reps. The key to building muscle is to
stimulate muscle growth by pushing muscles to the point of fatigue and stress –
heavier weights do this more effectively. There is a misconception that if you
can continue to do rep after rep with a light weight you will get “tone and
definition”. This is not true. Now that is not to say that doing reps of light
weight has no benefit – you are getting a cardio workout doing that – but that
is all you are doing – you are doing nothing to build muscle. That is where the
familiar term “No Pain – No Gain” comes from. It doesn’t mean that
weightlifting is supposed to hurt, nor does it refer to the obvious pain you
will be in the next day after your first weightlifting session. It means that
in order to build muscle, muscle tissue must first be “hurt” it needs to be
pushed beyond its limit – so it regrows bigger and stronger – it’s really is
that simple.
Weightlifting World Records
Weightlifting is a great way to be
fit life. For the layperson there really is no workout routine with more
overall health benefit then weightlifting. But lets not forget that
weightlifting is also a competitive sport, so we thought you might be interested
in some Weightlifting World Records.
As a sport, weightlifting is overseen
by the IWF, International Weightlifting Federation. The records discussed in
this article will be those sanctioned and validated by the IWF. The IWF was
founded in 1905, however competitive weightlifting has a much longer history
then that, the most ancient tests of strength were weightlifting competitions,
and weightlifting, as we know it today was part of the original Greek Olympic
games. Modern Olympic and professional weightlifting as sanctioned by the IWF
really began to gain popularity especially in this country in the 1950’s.
Throughout the 1950’s, ‘60s and into the 1970’s and 80’s Russian Lifters and
other eastern Europeans seemed to dominate the sport. Many people are familiar
with the name Vasly Alexeyev of The USSR, who in the 1970’s set 80 world
records and won two Olympic gold medals, and is generally recognized as the
greatest powerlifter who ever lived. However patriotic Americans should also
take note that a poll of IWF membership conducted in the 1980’s named the
The current official record for the
Men’s Clean and Jerk is an impressive 579.8 lbs, held by Iranian powerlifter,
Hossein Rezaradeh. The heaviest clean and jerk of all time was done by Leonid
Taraneko of the then Soviet
There are many other feats of
weightlifting prowess and amazing “unofficial” if you will, records in
weightlifting that are quite interesting and fascinating. They certainly can
keep you motivated, and who knows maybe you might want to go after one of these.
According to Guinness, the record for the most bench presses in one hour is
held by Eamonn Keane of
And Phil Pfister was named the 2006
Worlds Strongest Man in that annual competition, when in the final round he
deadlifted two cars weighing a total of 728 pounds 12 times, then he defeated
his opponents and gained the title by being the only man it the competition to
successfully overhead lift 4 irregularly shaped stones weighing 227, 242, 275,
and 294 pounds respectively.
Is there a Difference Between Weight
Lifting and
Yes. Just ask that question to a
“bodybuilder” or a “weightlifter” and you will get an earful of an answer.
While it is true that bodybuilders and weightlifters will both train with
weights – they are two very distinct sports, with two very distinct goals in
mind, especially when we are talking about them on the professional level.
A professional or competitive
bodybuilder is mainly concerned with look. They are going for an overall body
image that shows off lean and defined muscle mass to its greatest visual
apperance. A weightlifter on the other hand is primarily concerned with lifting
weights to build muscle and increase strength. Now both sports involve weight
training and strength training and that is where these is crossover, and
probably the reason for much of the confusion. But the way an individual
trains, and by training we mean overall lifestyle, and especially as this
relates to diet and nutrition, will be the greatest departure point between
“weightlifters” and “bodybuilders.”
The ultimate goal in a bodybuilding
competition is definition, and definition as defined in the bodybuilding world
means the most muscle and least amount of fat. Bodybuilders strive for 0% body
fat, and while that may not be possible, many competitive bodybuilders have
percentages of body fat in the 2 –4% range. This is of a far less of a concern
to a weightlifter. A weightlifter especially a competitive weightlifter wins
his competition by lifting the most weight - period. So he will workout
specific muscle groups to maximize the strength in the areas of their
competition. In other words the muscles most important during a snatch or
Deadlift. For the competitive bodybuilder on the other hand winning a
competition has nothing to do with how much you can lift or how strong your
muscles are, but how well your overall physique looks, and looks right
together. All the muscles on a competitive bodybuilder must look symmetrical,
and in proper proportion, so they must work out all parts of the body equally.
Now if you are not planning on
competing in either sport the distinction may not really be that important to
you. However, the discussion spells out how important it is to clearly identify
your goals as to why you are lifting weights. Are you looking to improve
physique? Enhance strength and stamina? Or maybe a little or both? If you are
not a competitor, it really matters less what your call yourself, then what you
want to accomplish with weightlifting. When you know what you want to get out
of a weightlifting program you can then design a series of routines, exercises
and lifestyle changes, to meet those goals accordingly.
Aerobics and Weight Lifting
Traditional fitness and exercise
gurus have often slammed weightlifting
as having a minimal impact on cardiovascular health and overall health,
because of its lack of being an aerobic exercise. Current medical thinking has
not only debunked this myth, with several studies that prove there is an
aerobic content to general weightlifting, there is now also a whole school of
thought among the workout community that could be considered aerobic
weightlifting. Aerobic weightlifting combines the best of traditional
weightlifting exercises and techniques, with traditional cardio workouts, for
improved overall health and fitness.
Traditional weight lifting or weight
training insist on a rest period between each set of exercises. Aerobic weight
lifting borrows from the philosophy of circuit training. In simple terms it
means keep moving don’t stop, move form one exercise to the next without a rest
period. This increases the need for blood infused oxygen to power you muscles,
and forces the lungs and heart to work harder, effectively an aerobic work out.
If you are workingout at home and do not have a multi- station gym machine and
cannot move directly form one weightlifting exercise to the next without
stopping to change weight plates on your barbells, you can get the cardio
benefit by doing a little traditional aerobic exercises between sets, like
skipping rope.
You will find that you will be less
sore after doing this kind of aerobic weightlifting. This type of weightlifting promotes the
removal of toxins and poisons in the body. During a traditional weightlifting
workout when the muscles are at rest during the rest cycle, these toxins are
given the ability to build up in the muscles, by keeping the blood moving with
aerobics, they are more likely to be flushed out. Yet the continuous lifting
does keep the muscles fatigued which is the basis for them to rebuild as in
traditional weightlifting.
Combining aerobics with weightlifting
in one form or another has proven health benefits, especially for middle-aged
people. A recent study published in the American Journal of Preventive Medicine
found that people in the study aged 55-75 lowered the degree of metabolic
syndrome – a condition combining diabetes and heart disease – 41 percent, with
a 6 month program of aerobic exercises and weightlifting.
Aerobic weightlifting can break the
monotony of a traditional weight lifting routine. Aerobic weightlifting through
circuit training can help introduce people to weightlifting who otherwise felt
it was not for them. By working out with aerobic styled weightlifting you
really do achieve the best of both worlds, you can get all of the cardiovascular and fat burning
benefits of traditional aerobics, and the building up of lean muscle mass,
increased strength and stamina of traditional weightlifting, all in one workout
Weight Lifting and Raising Metabolism
Why is weightlifting such a great way
to stay fit? It isn’t just because of the great look you will get –
weightlifting has a multitude of health benefits because weightlifting raises
your metabolism.
Metabolism, we know it is the problem
word when it comes to trying to lose weight. The slower our metabolism the
harder it is to lose fat and keep it off. Now there are hundreds of theories as
to why one person has a slower metabolism then another. Certainly lifestyle and
eating habits have a lot to do with it. As do genetic factors. Plus everyone’s
metabolism, no matter how good shape they are in, slows with age. There is
however one undeniable biological fact – muscle raises your metabolism, fat
does not. Muscle is what is known as active tissue; even at rest muscle
consumes energy. In the body consumption of energy means burning of calories.
The more muscle you have the more calories you burn. And weightlifting builds
muscle.
Now once you have become a
metabolic fat burning machine, with increased lean muscle from weightlifting,
you receive all the other perks of that higher metabolism. Other exercises will
become easier, and you will continue to burn fat. Now this is important because
if you really want to raise that metabolism keep it up there and stay healthy,
it takes more then just the boost you will get form weightlifting. Experts
agree that to raise you metabolic rate and keep it higher, it is best to
combine weightlifting with other exercises and increased physical activity, and
the added strength one gets form weightlifting make this that much easier. Want
a sure way to lower your metabolism, how about an injury that takes you off
your feet and puts you on the couch for a few weeks? Weightlifting correctly
can help to prevent other sports related injuries by strengthening joints,
bones and muscles.
And finally, while weightlifting and
exercise are the surest way to give your metabolism a boost, you also must
adjust your diet and limit your fat intake. The biggest mistake most people
make whether they are active weightlifters/exercisers or not – is to skip
breakfast. Your metabolism has dropped during rest overnight; it will stay low
and go into “starvation” mode if not given adequate nutrition in the morning.
The best way to keep a revved up metabolism going is to give your body constant
fuel to burn, and eat small amounts of food all day long. Think about it like
keeping a fire roaring in the fire place, keep throwing in wood and it will
continue to consume fuel and burn bright and powerful – don’t feed it and what
happens? It will slowly die down until it goes…Out.
Weightlifting for Women over 40
For a long time women, even women who
loved to exercise and stay in shape, feared weightlifting, and preferred to
just do “cardio and aerobics” for fear of gaining “big muscles and looking like
a man”. Today most women realize this is a myth, and know the benefits of
weightlifting and building lean muscle. But they may not realize that these
benefits extend into the forties and beyond. In fact recent studies have shown
that the benefits of weightlifting can do a lot to reduce the effect of aging.
And what woman doesn’t want to do that?
According to a recent report in the
Journal of the American Medical Association (JAMA) it has been found that
weightlifting and strength training for women can help them perform better with
the tasks of everyday living as they age.
It is a biological fact that woman have smaller muscles, frailer bones,
and more body fat than men. As we age we tend to lose muscle mass, lose bone
density, and of course gain fat due to slower metabolism. Since women have less
to start with, they are at greater risk of certain age related condition due to
bone and muscle loss, such as osteoporosis, loss of balance, and frail
skeletons. Older woman are at far greater risk of bone fractures then their
male counterparts. Muscle and bone strengthening exercises, such as weightlifting
has been shown to significantly reduce these risks, especially in
postmenopausal woman.
Weightlifting has been shown to do
more for woman trying to lose weight and keep it off then aerobics alone. While
aerobic exercise will burn more fat initially upon working out then
weightlifting. Studies by specialists in Sports Medicine have proven that the
body continues to burn calories up to two hours after a workout with weights,
while the effects of a traditional aerobic workout only last about half hour.
Woman begin to lose muscle mass in
their 30’s, it accelerates in the 40’s and gets even more rapid with the
hormonal changes that occur with menopause. As muscle is lost fat takes its
place. Metabolism slows, and even without eating more or exercising less, women
in their 40’s will start to gain weight. This process can be reversed with
weightlifting and gaining back lean muscle and you know what ladies, that
doesn’t mean you will look “manly” but id does mean you will look and feel
younger!
Weight training at any age has been
shown to be good for your heart, but this too is especially good news for woman
in their 40’s. As a general rule most woman are not at risk for heart disease
prior to the age of 40. But over 40 that risk begins to increase. According to
the American Heart Association weightlifting has been shown to significantly
decrease several of the risk factors for heart attack; including lowering blood
pressure, and reduction of fat, lipids and cholesterol build up in the blood
Weight Lifting on the Beach
Ahh… sun, sand and surf. While there
has been much debate over what is the best place to weightlift either at home
or in the gym – for many weightlifters, those aren’t even in the running. For
them their favorite place to weightlift is on the beach.
And when it comes to weightlifting
and working out on the beach there is probably no place more famous or more
well known then
The bonds between weightlifting, body
building, Muscle Beach and Hollywood were more formally tied in 2001 when
several actors who portrayed the legendary strongman Hercules were given
special recognition at the 2001 Muscle Beach Competition. Actors who portrayed
the Sandal Wearing Greek Demigod,
Weightlifting for Men Over 50
Recent studies have proven that you
are never too old to start weight training and benefit from the wealth of
physical benefits of weightlifting. In fact if you have never done any
weightlifting or strength training and are over 50, now is the best time to
start.
Men lose muscle mass as they age -
it’s a fact. For each decade of adult life if we do not exercise we lose 5 to 7
pounds of muscle, most guys as they age put on at least that much or more in
fat as metabolism slows. Weightlifting and strength training has been shown to
not only slow this process, but can replace much of lost muscle tissue. As you
build muscle tissue, metabolism increases, and many benefits result. Many of
the conditions that come with aging: osteoporosis, arthritis, high blood
pressure, heart diseases can actually be prevented and in many cases even
reversed, with an appropriate weightlifting regimen.
Total joint replacement surgery such
as the knee and hip, is probably the most common surgery in men over 50. A
proper regimen of strength training and weight lifting has been proven in study
after study to reduce the need for such surgery, as increased muscle strength
also helps preserve and in many cases stop the deterioration of weight bearing
joints. Also one of the most common
injuries among older people is sprained or broken wrists and ankles due to
falls. Weightlifting has been shown to prevent these injuries in more then one
way. Weightlifting strengthens bones, making them less fragile, and less
susceptible to fracture in the event of
fall. And also weightlifting improves balance and leg strength, making a
fall far less likely in the first place.
Members of the medical and the fitness community now generally agree
that probably the best preventative and anti-aging medicine there is is
weightlifting and strength training. Of course especially for older men who may
be workingout with weights for the first time it is highly recommended that you
consult with your physician before starting any kind of exercise routine.
Then once you are good to go you can
join a gym or you can get a good set of barbells and begin resistance training
and weightlifting in your own home. If you have never lifted before and since
being over 50 you may be at greater risk of certain injuries – joining a gym
and working with a personal trainer to learn proper technique and weightlifting
safety is probably a good idea. A personal trainer can also help to tailor a
weight lifting routine to your specific goals and personal needs. Also while
many professional weightlifters disdain weight machines, for older beginners
they are great because they are easier to use, insure proper form and
technique, and can be used by just about anyone with little or no instruction
or prior weightlifting experince.
Protect Your Hands While Weight
Lifting
Next to back injury probably one of
the most common injuries in weight lifting is injury to the hands. Even when
lifting with perfect technique the hands take a lot of abuse when weightlifting
and it is very ironic that where weightlifting has been shown to actually
prevent or in some cases reverse arthritis in some joints like the elbows,
knees and shoulders, it can cause arthritis in the hands. With over 50 bones in
the hand, hand pain is certainly quite common among weightlifters.
But most hand pain that is the result
of weightlifting can be avoided with the use of proper protective equipment
like weightlifting gloves. Weightlifting
gloves are designed to prevent hand injuries and ensure a better grip on
weightlifting gloves. Basic weightlifting gloves offer simple protection from
blisters and calluses and give a surer grip on the bar. They are inexpensive,
usually less then ten dollars, and probably made of leather with a stretch
material like spandex for a sure fit around the wrist. They do not differ that
much form other sport or driving gloves. Moving up in quality (and price) are
what are usually called “performance” gloves, that are like the basic or
standard weightlifting gloves with the added feature of some type of additional
support for the wrist. They may also have some padding in the palm for
additional comfort. Then there are weightlifting gloves that have built in
hooks or straps as an additional safety feature. Lifting straps prevent hand
and wrist pain and also allow more reps and longer workouts. For serious
lifters there are professional weightlifting gloves. These are made for anyone
who trains with heavy weights more than 5 days a week. They have adjustable
wrist supports, padding, rubber cushions and reinforced no-slip areas in the
palms. They will provide the maximum protection support and comfort for the
more than casual lifter and sell in the 30.00 to 40.00 range.
If you already have arthritis in the
hands and wrists, there is a new series of gloves on the market specifically
designed to improve the grip strength of people with hand arthritis and allow
them to keep lifting. Made of neoprene rubber with thicker hand pads then in
most performance gloves and specialized wrist supports, these gloves act like
shock absorbers for the hands while weightlifting. These gloves are recommended
by fitness trainers over standard weightlifting gloves for any lifter, not just
those with arthritis. The padding and support of these gloves allow a lifter to
do more reps and work out longer because of increased grip strength and less
hand pain.
Best Weight Lifting Routines for
Skiers
One of the things that makes
weightlifting such a great exercise is that it not only is the best workout you
can get for overall health and fitness, but since there are isolation
weightlifting and strength training exercises, you can tailor make routines to
improve your performance in any sport. For example skiing.
People who do not ski regularly may
not realize how physically demanding a sport it is. And we are not talking
about extreme downhill here, even basic recreational skiing taxes muscle groups
in both the upper and lower body, and requires good balance.
If you do not workout with weights
regularly, as we recommend for all people, it is extremely important that you
work your muscles for skiing. Why? Because for most people skiing is a once a
year activity, and if you have been sitting around on your duff all year before
that first ski trip, you certainly are not in any condition to face a downhill.
Weight training and weight lifting routines that can add to your flexibility
and muscle strength are recommended for skiers.
You also want to strength train especially for the quads. Strong quads
can help protect yo from the most common skiing injuries like damage to the
knees joints from sudden stops or turns.
Leg lifts ad leg presses are probably
the best exercise for strengthening quads. You can do leg lifts or leg
extension on the leg station on a weight machine, or with a barbell and weigh
bench outfitted for leg extensions. Sit with back firm against the back of the
pad; slip your ankles tight under the footpad. With you back straight and firm
do at least 3 sets of 10 reps at a comfortable weight. As your strength
increases, build it up to 12 – 15 reps. Also try to 4- 8 reps with each leg
individually at half weight. Leg Presses are also very effective for building
up muscle in the quads. There are several positions for leg presses on most
multi-gym stations; any and all of them are valuable weightlifting exercises
for skiers. The same machine or bench that you used for leg extensions, can
also be used for hamstring strengthening, another exercise of value to
skiers. Flip over onto your belly; slip
your legs under the footpads to do hamstring curls. Skiers are also going to
benefit from strengthening the calf muscles. Most gyms will have a calf
machine, but you can also accomplish the same work out with a barbell across
the shoulders. And if you really want to
get a compete lower body workout – squats and lunges are the ticket – but these
can be difficult exercises and not recommended for beginners who have had no
prior weightlifting experince or training.
Try to do these exercises at least
two days a week, with two days off to rest and rebuild. You might want to take
a day in between to work the upper body. It is not a good idea to work the same
muscle groups two days in a row. But with a little simple weight training
you’ll be ready for the slopes in no time.
Best Weight Lifting Routines for
Tennis Players
Tennis itself is a great and fun way
to exercise and stay in shape for people of all ages. But what exercises can
you do to improve you tennis game? Simple answer - weightlifting and strength
training. One of the main reasons that fitness and health professionals alike
have begun to recognize weightlifting and strength training as the perfect
exercise, is that it is not only is the best workout you can get for overall
wellness, but with isolation weightlifting and strength training exercises, and
even compound exercises that target specific muscle groups, you can customize
weightlifting routines to improve your performance for any game – even tennis.
At first glance you might think that
strength training and therefore weightlifting exercises for tennis players
would concentrate on arms and grip strength for better power and control of
your shots. And while that is true and all tennis players will work the arms
and upper body – pros and enthusiasts all agree that a sharp tennis game relies
as much an speed and agility as it does on the power of your forehand or serve.
While there was a time when it was
believed that athletes other then bodybuilders or weightlifters should not
weightlift because they will get too “muscle bound” or too heavy to perform,
that is generally a “fitness myth” that has since been debunked. Quickness of
the legs, balance, agility, the ability to stop quick and turn, and shift
directions – all important to the tennis player – are all a function of muscle
strength. The stronger your leg muscle the more force it exerts against the
court, the faster you go to get to that ball – simple physics. Strong leg
muscles, quads and calf, and hamstrings, also mean that it is less likely you
will experince the most common tennis playing injuries like, torn ligaments.
A weightlifting routine that you
would follow for basic strength training and overall good health is great for
tennis. Doing a circuit of full body workouts both to improve upper and lower
body, will all benefit your tennis game. While having stronger specific muscles
will improve specific aspects of your game as described, an overall increase in
lean muscle mass as the result of a regular strength training and weightlifting
routine will improve your strength and stamina, will improve you cardio function,
and make you lungs work more efficiently. All factors that are extremely
important in a rigorous activity like a few sets of tennis. If you are a
regular tennis player – you will “love” the “advantage” that weightlifting will
give you.
Best Weightlifting Routines for Track
Years ago the conventional wisdom was
that athletes, especially athletes that relied on speed like track and filed
stars – should not weightlift or strength train. There was the thinking that
they become too “muscle bound” and cannot perform well due to heavy or bulky
muscle. Well Sports Medicines practioners and professional trainers know that
that is simply not true. Weightlifting and strength training can and does
improve the ability of anybody, any athlete in any sport – even track and
field.
Today track runners will all strength
train. They recognize that strong legs and lithe body made of lean muscle – is
what a track runner needs. And you can get that kind of endomorphic physique
through weightlifting.
Speed is probably the most essential
element to the track competitor. And speed workouts are what are called for
when it comes to the best kind of weightlifting routines for the runner. In
weightlifting, speed workouts refer to interval training. It is a training
style of weightlifting designed to increase speed, stamina, and endurance
making it the ideal training method for track and field athletes. In interval
training the weightlifter will push themselves hard and fast to their limits.
Interval training is the best way to burn fat and raise metabolism, which is
why it is the preferred method for runners. In interval weightlifting, the
weightlifter uses time as a marker, you work a certain exercise to the max for
that period of time, and then follow it with an easier workout for another
period of time. Determining the maximum and what exercises should be performed
at what intervals is the key to successful interval weight training. And
therefore interval training is not something that should be attempted on your
own, but rather you should work with a professional trainer or fitness coach to
develop a program that is right for your particular needs.
But lets say you are not a
competitive runner, just someone who runs as hobby, for other fitness, or does
the occasional marathon. Weightlifting and strength training is for you too.
While interval training is a preferred method for the pros, the average runners
need not weightlift at that intensity. However, any runner can benefit from the
improved strength and stamina that will come from weightlifting. The single
most effective weightlifting exercise for improving just about any sport
related to track and field – Squats. Ironman triathletes, and other track and
field and fitness pros have called Squats “The Perfect Exercise” because when
done correctly they work every major muscle group critical to sports like
running, swimming, and bike riding.
Best Weightlifting Routines for
Baseball
When it comes to team sports you
probably envision that only football training camps have a huge weight room.
And yes a lot of NFL players will strength train and bodybuild much the same
way as bodybuilders and weightlifters, but there isn’t a sport out there whose
players can’t benefit form weightlifting and strength training – and baseball
is no exception. Have you looked at the arms on any power hitter lately?
Now controversies about performance
enhancing drugs not withstanding there is not a ball player out there,
professional or otherwise that doesn’t realize they need to get an edge over
their competition, and weightlifting is the surest, safest, and legalist way to
do that. Strength training and weightlifting improve overall strength, improve
stamina, improve speed, coordination and balance, and help to prevent injuries.
What baseball player doesn’t want that? Al baseball players will strength train
and weightlift today as part of their workout routines.
Since baseball is the kind of sport
that uses various muscle groups, and that is what fitness pros refer to as an
“on again off again sport” where you can be standing still for example and then
suddenly need super quick burst of speed to sprint to a ball, or steal base –
trainers agrees that for baseball yo need to vary your workouts as mush as
possible. Use free weight and machines, and even other strength training pieces
of equipment like medicine balls, clubs, and resistance trainers. Medicine
balls are an ideal strength-training device for baseball players. A work out
with a 9 to 10 pound medicine ball builds stamina and power. It teaches your
muscles how to work together in unison.
Atypical medicine ball exercise goes something like this. Grab the
medicine ball about chest height as if you were going to pass it to someone
like a basketball – squat down and press the ball against a wall, and jump as
many times as you can with the ball against the wall for thirty seconds.
Baseball players should train with heavier weights on their lower bodies, and
lighter weights on the upper muscle groups. Baseball players should be
particularly conscious of exercises that involve the pushing and pulling of the
shoulder muscles, and do these with care to avoid shoulder injuries.
As a player or fan of baseball you
have no doubt heard of the rotator cuff, it is one of the most common injuries
that sidelines a ball player. Specific weightlifting exercises can be done to
strengthen the rotator cuff, and help to prevent these injuries. The key to weightlifting and strength
training for the baseball player is to build functional strength. As a ball
player you will be required to star, stop and explode with bursts of power,
lean muscle mass gives you the strength and the energy to do that.
Weightlifting builds lean muscle mass.
Best Weightlifting Routines for
Soccer
They don’t call them “soccer moms”
for nothing. Soccer has become one of the most popular team spots and athletic
activities among kids and teens today. And if you really want to see them
improve their game, and prevent injuries, you should have your teen age soccer
players get into a good weightlifting and strength training routine.
Soccer is a sport that uses many
muscle groups. It is physically demanding, requiring great stamina and aerobic
abilities combined with explosive burst of strength and power for running and
kicking. Weight lifting improves all of these areas. Of course soccer require
lower body and leg strength for kicking, jumping and running. Upper body
strength is needed for shielding the ball and defending against opponents. Now
maximum strength is good for a soccer player, being strong is certainly never
going to hurt your game. But maximum strength is not what its all about – just
being strong enough to say lift a heavy weight as in weightlifting, doesn’t say
anything about your speed –and in soccer speed is as important as strength. So
yo must weight train with workouts that are designed to increase your speed as
much as your strength.
The best way to train for speed and
strength for soccer or really any sport for that mater is to apply a concept
that is called plyometrics. Plyometrics basically uses the theory that a muscle
that is sufficiently stretched before it is worked out will contract that much
faster, faster contractions faster movement – in essence more speed! But plyometrics work by taking existing
strength and converting it into speed and power though more efficient
contraction of muscles, so the initial strength must be there first. Therefore,
still most soccer coaches sophisticated enough to understand plyometrics and
apply the techniques to their players still recommend an effective program of
all around strengthening though weightlifting first.
Of course the areas of the body you
will want to most strengthen as a soccer player are the legs, hips, thighs,
calves, back and glutes. For weightlifters that spells Squats –squats are
probably the single most effective weightlifting exercise for building up lower
body strength, power and endurance. Leg lifts; leg presses and hamstring curls
should also be part of the regular weightlifting routine for any soccer player.
Circuit training is recommended for soccer players this allows them to work
many muscle groups in an appropriate order, and even simulates the switching of
one muscle group to another, which is often the case during a soccer
match.
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