Bodybuilding and weight training has become a very popular form of exercise. It is generally used for building muscle mass, strength or simply for toning the body.
Properly performed exercises, with weights, are probably one of the quickest methods to use to create that streamlined shape we all desire so much.
Hand held dumbells are very cheap and can bought in various weight size.
Weight training as an exercise can be performed by anyone from professional bodybuilders to the man or woman on the street. There are different training methods to suit every individual
Hippocrates
“That which is used develops, and that which is not used wastes away”
A form of Dumbells were the first weights used in the 2nd century and these were followed much later in the 19th century by barbells.
Charles Atlas is the most famous of the modern day weightlifters and he used isometric exercises in his exercise program.
Arnold Schwarzenegger popularized body and weight training in the 1980’s with his movie ‘Pumping Iron’
The basic exercise for weight training is the repetition of lifting and lowering, using weights of a certain size, depending on the level of fitness and the requirements of the individual
Repetitions from 6 – 20 are considered normal.
Beginners must start with a set of light weights, roughly 2-3 lbs. If you are doing this at home and don’t have any weights make do with a couple of unopened baked bean cans or similar. Follow a steady program so that you can mark your progress.
Muscle growth can be achieved by using very heayy weights in a series of repetitions with a short interval break between reps. This is because the muscles grow during the rest period but are not given enough time to recover and repair and as a result they become stronger.
Most people, however, want to create develop toned muscles and build body strength. They can achieve this by pursuing a regular program with the correct weights
The Benefits of Weight Training
- The body looks better
- More energy and vitality
- Builds muscle mass if so desired – normally for bodybuilders
- Prevents loss of muscle tone which in older people often leads to osteoporosis
- Can improve the feeling of well being by increasing the levels of certain hormones in the body.
- Can improve heart and lung capacity if performed at the correct intensity
- Metabolism is raised helping towards fat loss
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