WEIGHT TRAINING

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WEIGHT TRAINING

• Hannah Rowe

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Benefits of Weight Training

• Speeds up Metabolism
• Strengthens Bones
• More Strength
• Increase Energy
• Improves posture
• Decrease Blood Pressure

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Benefits (cont.)

• Reduces risk of adult onset diabetes
• Feel better about yourself

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Weight Training Made EASY

• 2-3 times per week
• Eat before you workout
• Work at a comfortable level
• Create your own workout that is good for you
• Drink lots of water
• Warm up and warm down

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If you dont Weight Train

• Osteoporosis
• Adult onset diabetes
• Weak muscles
• Less flexibility
• High resting heart rate
• Do not burn calories as fast

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Safety in the Weight Room

• DOs
• 1.  Use a spotter
• 2.  Back straight when lifting
• 3.  Proper Technique
• 4.  Wear shoes with good traction
• 5.  Make sure equipment is in good condition
• 6.  Use good breathing techniques

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Safety in the Weight Room cont.

• DONTs
• 1.  Dont lift if you continue to feel pain
• 2.  Dont exercise any 3 groups of muscles a
  week
  
• 3.  Dont use heavy weight without a spotter
• 4.  Dont cheat on your technique
• 5.Dont lift more than you cant handle

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Types of Programs

• 1.   Simple SetsThree sets of eight repetitions
  with a weight of 70 of maximum for one
  repetition. Good for beginner lifters, because
  the high number of repetitions enables the lifter
  to learn correct technique.
• 2.   Pyramid SystemHere the load is increased
  and the repetitions are reduced. This is only
  good for experienced lifters who have an
  established good technique.
• 3.   Super SettingConsists of performing two or
  three exercises continuously, without rest in
  between sets, until all exercises have been
  performed. The normal 'between sets' rest is
  taken before the next circuit of exercises start.

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Exercises

• Bicep Curls- arms
• Tricep kickbacks-arms
• Tricep extensions-arms
• Bench Press-chest
• Fly-chest

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Exercises cont.

• Wide-grip pull down-back
• Bent over barbell row-back
• Dumbbell raises-shoulders
• Leg press-legs
• Squat-legs

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Body Composition

• How much fat to muscle ratio
• People may be getting bigger, but it may not be
  fat
  
• Body composition analyzers are a way to find out
  if you are gaining muscle mass
  
• 5 different methods

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Devices to measure Body Composition

• Underwater Weighing- most accurate
• Skinfold Calipers- next best
• Automatic Skinfold Calipers- built in computers
• Infrared Technology- sensor measures the amount
  absorbed
  
• Bioelectrical Impedance- lean tissue conducts
  electricity better than fat

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Anyone can weight train!!