What is Weight Training?
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of to oppose the force generated by muscle through contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
History of weight training
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| Early Kettlebell and Barbell |
The genealogy of lifting can be traced back to the beginning of recorded history where man's fascination with physical abilities can be found among numerous ancient writings. In ancient Greece, legend has it that wrestler Milo of Croton trained by carrying a new-born calf on his back every day until it was fully grown. Another Greek, the physician Galen, described strength training exercises using the halteres in the 2nd century.
Ancient Greek sculptures also depict lifting feats. The weights were generally stones, but later gave way to dumbbells. The dumbbell was joined by the barbell in the latter half of the 19th century.
Another early device was the Indian club, which came from ancient Persia where it was called the "meels". It subsequently became popular during the 19th century, and has recently made a comeback in the form of the club-bell.
The 1960s saw the gradual introduction of exercise machines into the strength training gyms of the time. Weight training became increasingly popular in the 1970s, following the release of the bodybuilding movie Pumping Iron, and the subsequent popularity of Arnold Schwarzenegger. Since the late 1990s increasing numbers of women have taken up weight training, influenced by programs like Body for Life.
Basic principles
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| Dumbells |
The basic principles of weight training involve a manipulation of the number of repetitions (reps), sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, and size. The specific combinations of reps, sets, exercises, and weights depend on the aims of the individual performing the exercise; sets with fewer reps can be performed with heavier weights.
In addition to the basic principles of weight training is the equipment used. Types of equipment include barbells, dumbbells and the body's own weight in the case of chin-ups and push-ups and also a variate of weight machines. Different types of weights will give different types of resistance, weight training also requires the use of 'good form'. Performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called 'cheating'). Failure to use good form during a training set can result in injury or a failure to meet training goals; since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength.
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| Weight Machines |
Safety
Weight training is a safe form of exercise when the movements are slow, controlled, and carefully defined. However, as with any form of exercise, improper execution and the failure to take appropriate precautions can result in injury.
Maintaining proper form
When the exercise becomes difficult towards the end of a set, there is a temptation to cheat. This may shift the effort to weaker muscles that cannot handle the weight. For example, the squat and the deadlift are used to exercise the largest muscles in the body—the leg and buttock muscles—so they require substantial weight. Beginners are tempted to round their back while performing these exercises. The relaxation of the spinal erectors which allows the lower back to round can cause shearing in the vertebrae of the lumbar spine, potentially damaging the spinal discs.
Stretching and warm-up
Weight trainers commonly spend 5 to 20 minutes warming up their muscles before starting a workout. It's common to stretch the entire body to increase overall flexibility. Warm up sets are also important. For example the same lifter working on his chest would also be advised to complete at least two warm up sets prior to hitting his "core tonnage." Core tonnage refers to the heavier lifts that actually strain your muscles. When properly warmed up the lifter will then have more strength and stamina since the blood has begun to flow to the muscle groups.
Breathing
Breathing shallowly or holding one's breathe while working out limits the oxygen supply to the muscles and the brain, decreasing performance and, under extreme stress, risking a black-out or a stroke by aneurysm. Some people advise weight trainers to conscientiously "exhale on effort" and to inhale when lowering the weight. This technique ensures that the trainer breathes through the most difficult part of the exercise, where one would reflexively hold one's breathe.
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| Barbell |
Hydration
As with other sports, weight trainers should avoid dehydration throughout the workout by drinking sufficient water, even while not thirsty. If an athlete relies on thirst alone for when and how much to drink, it may lead to their becoming dehydrated. This is particularly true in hot environments, or for those older than 65. However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after a typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through perspiration, but as long as your fluid intake is roughly equivalent to your rate of perspiration, hydration levels will be maintained.
High-intensity exercise for a continuous duration of at least one hour may require the replenishment of electrolytes which a sports drink may provide. Some say that Energy drinks, such as Red Bull that contain caffeine, improve performance in weight training and other physical exercise, but in fact, these energy drinks can cause dehydration, tremors, heat stroke, and heart attack when consumed in excess. 'Sports drinks' that contain simple carbohydrates & water do not cause ill effects. However, it is also important not to consume too much water in a short time, as this can lead to water intoxication and other electrolyte disturbances which in turn can lead to nausea, vomiting, convulsions, brain swelling, unconsciousness and possibly death in extreme cases.
Insufficient hydration may cause lethargy, soreness or muscle cramps. The urine of well-hydrated persons should be nearly colourless, while an intense yellow colour is normally a sign of insufficient hydration.
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| Weight Stack |
Precautions
Anyone beginning an intensive physical training program is advised to consult a physician, because of possible undetected heart or other conditions for which such activity is contraindicated. Exercises like the bench press or the squat in which a failed lift can potentially result in the lifter becoming trapped under the weight are normally performed inside a power rack or in the presence of one or more spotters, who can safely re-rack the barbell if the weight trainer is unable to do so.
