Information About Weight Training Routines For Beginners


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Information About Weight Training Routines For Beginners

  1. 1. ==== ====For More Great Weight Training Routines Tips Check This ====Information About Weight Training Routines For BeginnersSo you need to lose a few pounds? Perhaps you want to bulk up and strengthen and define yourmuscle tone? Maybe you just want to add a bit of variety to your exercise program? Weighttraining routines offer a great way to accomplish these goals. These types of training routines areused by professional athletes, fitness pros, and body builders. Many individuals work weighttraining into their overall exercise routine in combination with cardio workouts or other activities. Inorder for a weight training routine to be effective, it needs to be targeted to produce specificresults. The exercises you include will be different depending on what you want to accomplish.Basic Weight Training WorkoutsWhen first getting started with weight training programs, it is important to learn proper techniquebefore moving on to more difficult exercises or heavier weights. It is also a good idea to establish apattern or routine to help you stick to your program and get consistent results. For beginners,training for a half hour or 45 minutes two to three times each week is recommended. As noted, theexercises you include in your routine will depend on the results desired.Strength Training WorkoutsA muscle gets stronger when it is used consistently. For example, a person lifting 5-lb dumbbellsaccording to the same workout routine will condition their muscles to perform at a certain level andwill maintain and tone muscles. To increase strength and bulk, the muscles will need to be forcedto lift beyond the normal range, hence the saying, no pain, no gain.To exceed current capacity and improve muscle strength, a workout should progressively addmore weight, sets, or repetitions in a set. It may become necessary to move to a different type oflifting exercise. Those who want to increase strength while minimizing growth of muscle massshould aim for the maximum number or repetitions possible for each weight, rather than trying tolift heavier than anyone else.Muscle Building RoutinesA muscle grows and strengthens when it is pushed beyond its average capacity. Those who wantto add muscle quickly will lift heavier and use different techniques to "shock" their bodies intogrowing muscle. Many people agree that free weights are better suited to building muscle thanresistance machines because they force all the muscles to work to support the weight, rather thanallowing the machine to help. It is also important to include exercises that target certain areas,such as chest presses, bicep curls, calf raises, or back squats.
  2. 2. Building muscle also requires recovery time for the muscles to adjust. This involves getting theproper nutrition, sleep, and breaks between workouts. Most weight training programs geared atadding mass suggest a recovery time of two or three days in between training sessions. You maydecide to do circuit training or cardio exercise in between, but be aware that burning too manycalories can limit muscle growth. Many people who have difficulty adding muscle mass are makingthe mistake of working out too much.Weight Reduction WorkoutsMuscle weighs more than flab, and this has caused some people to get upset with their weightlifting programs. If the wrong type of exercise or an inappropriate routine is utilized, a person couldactually gain weight because they are building muscle quickly. Those who want to lose weight willapply the opposite approach from muscle building. They should lift smaller weights with morerepetitions and work in cardio activities more frequently.Types of EquipmentThere are several types of weight training equipment available from basic free weights such asdumbbells and barbells, to weight training stations and variable resistance machines.Free weights generally engage more of the bodys muscles during a workout. Because you are notrelying on resistance or other support to stabilize the weight, you improve coordination as well.However, this can make free weights more dangerous for beginners who do not have propertechnique or who select weights beyond their capabilities. Free weights typically take up lessspace than training stations and can be purchased in the amount, style and price range to fit anybudget.Resistance training machines use the design of the machine to target a specific muscle and workit without the assistance of other related muscles. There are several types of resistance machines.Some apply a constant resistance throughout the muscle movement. They place maximumresistance on a muscle or joint when it is at its weakest point, such as an elbow that is extended.Free weights such as dumbbells fit into this category, but there are also machines with cables andweight stacks that provide constant resistance.Variable resistance equipment uses mechanics to adjust the amount of resistance on a muscledepending on the flex or angle of the joint. Thus resistance is increased at the point where animproved angle makes it easier to lift. The better quality machines utilize the results of extensiveresearch to help improve results, minimize injuries and provide a variety of workout options.Tips and SuggestionsWhether you are using free weights or weight benches and other equipment, it is important tohave your health checked before beginning an exercise program, especially if you have had recenthealth concerns, are overweight, or have not been active for several months. It is also advisable towork with a fitness consultant or therapist at first to establish a weight training routine that is withinyour abilities and that is geared toward the results you hope to achieve.
  3. 3. Diet and fat intake can also affect your weight training program and many people consult with anutritionist before beginning a training program. Building muscle requires different foods thanlosing weight so avoid frustrating your efforts by getting some informed dietary information beforestarting.As with all forms of exercise, it takes a bit of time for results to become obvious. Hopefully you willbegin to feel more active, energetic, and happy shortly after beginning your weight trainingprogram, but the loss of weight or growth of muscles will take longer. The results can be subtle atfirst. Take photos or record weight, size and other information before beginning and compareweekly to see your progress more clearly. This will help you realize that change is taking placeand you will be more likely to continue with the workout routine.About the Author:C.J. Gustafson is a successful freelance fitness writer for,your complete guide to home exercise and fitness equipment, Read some of the best home gymreviews with articles on weight training equipment, treadmills, elliptical trainers and more.Copyright 2005 Fitness-N-Exercise-Equipment.comPermission is granted to publish this article on your site only if the authors byline is included andall links are hyperlinked.Article Source: ====For More Great Weight Training Routines Tips Check This ====