Should — Weight Training Guide | Weight Training Guide

Which Exercise Equipment Should You Buy

July 31, 2010 By admin Leave a Comment

One of the benefits of going to a commercial gym or YMCA is that we have the use of up to date exercise equipment most of us don’t have room for in our homes and even if we did we probably couldn’t afford it. Another reason to go to the gym is to tryout different types of equipment before we buy that single piece for our home. So what is available for your exercise pleasure when it comes to exercise equipment? There are two categories which match the two types of exercise; aerobic and anaerobic.

Equipment for aerobic activity is divided in several categories:

• Treadmills: used for walking or running
• Elliptical Machines: used for low impact walking and running
• Steppers: used for simulating climbing stairs
• Stationary Bikes: used for low impact leg and endurance work
• Rowing: used for upper body and stomach work

Most of these machines do their job very well and simulate the real thing. Training on a stationary bike or treadmill actually can be more efficient than road work. For example, if one is running on a road as you get tired you will naturally slow down. However, the treadmill runs at the same pace, no matter how tired you become. This teaches you pace as well as pushes your endurance limits to do more.

When it comes to anaerobic activity machines there are also different categories:

• Abdominal Crunch Machines, Boards and Benches: used to gain those six-pack abs
• Back Machines: used to strengthen the muscles of the lower back
• Benches: used in conjunction with free weights to strengthen a wide range of muscle groups
• Butt and Thigh Toner Machines: used to do exactly what they are named for
• Multi-station gyms: provides the workout of free weights in a single machine, working all muscle groups
• Resistant Machines: specialty weight machines that use resistance such as the Bowflex

These weight machines come in a wide variety of shapes and sizes and many look like instruments of medieval torture. You need to go to a gym and try out several different machines to determine the ones you’re most comfortable using. Many of these machines, with the exception of the multi-station gyms, are small enough to efficiently fit is a home or apartment.

There are other types of exercise equipment found at gyms that are easily adapted to the home:

• Ankle and wrist weights: worn while doing exercise to increase the training effect.
• Jump ropes: Great and a fun aerobic activity
• Balls: Used for a variety of strength and flexibility exercises
• Bars: Pull-up/chin-up and push-up/sit-up; used to strengthen the arm and back muscles

With this equipment available we should all be in great shape. Get out there and try some of these, only you can make them work.

Filed Under: Weight training Tagged With: Equipment, Exercise., Should, Which

Should You Continue Doing Cardio Interval Training Exercises

July 30, 2010 By admin Leave a Comment

A study conducted by the U.S. Public Health Service concerning health of the US population has revealed the risk factors of heart disease. The results of the study have shown that groups at the highest risk for developing heart disease are:

- men
- people older than 35 years of age
- tobacco smokers
- people suffering from high blood pressure (hypertension)
- people with high cholesterol
- all with a family history of cardiovascular disease

In addition to the mentioned risk groups, some other researchers have also shown that the risk for developing heart disease is increased in individuals with highly anxious and compulsive personality.

Heart disease risk factors can be divided into two major categories. The first category encompasses factors which are beyond control such as gender, age and genetic factors, while the risk factors from the second category – tobacco smoking, hypertension and high blood pressure called “the triple threat” can be reduced or completely avoided. The risk of heart attack is twice as high in people who smoke a pack of cigarettes a day than in nonsmokers and five times as high if smoking tobacco, suffering from hypertension, eating unhealthy diet that is high in fat content and being inadequately physically active.

Considering that the mentioned risk factors harm the heart the first step to improve heart health is obviously quit smoking and eating a healthy diet low in fat content. The second most important thing in heart health and reducing the risk of heart disease is adequate physical activity and cardio interval training.

Many studies that were conducted after the World War II have shown the importance of adequate physical activity for heart health. One of the best known studies has compared the prevalence of heart disease in 31,000 bus drivers and conductors. The study has shown that the risk of developing heart disease was significantly higher in bus drivers who spent most of the time sitting behind the wheel than in conductors who walked around the bus and climbed the stairs frequently. The link between physical activity and heart health has been also confirmed by a series of other studies that showed that the risk of heart disease is 49% higher in people who are inadequately physically than in people who exercise regularly.

Regular exercise and cardio interval training are therefore crucial for a healthy heart as well as for overall health and well-being. Adequate physical activity also increases metabolism (which helps lose weight), improves lung function and relieves stress.

The author helps to provide inside information on the best Weight Loss tips. Visit his latest website on Kids Leash and read his latest article on Toddler car seat covers.

Filed Under: Weight training exercises Tagged With: Cardio, Continue, Doing, Exercises, Interval, Should, Training

Cardio and Weight Training How Much Should You Do

July 30, 2010 By admin Leave a Comment

A lot of people lift weights so they can get bigger and stronger and they feel that any type of cardio training or conditioning work would be detrimental to them. They think that cardio work will cut into their recovery ability and also will hurt their ability to get bigger. Yes, running and other cardio fitness workouts do burn calories and you will have to eat more to balance out the fitness work but not as much as you would think. Thirty minutes of fairly vigorous cardio will burn about 500 calories. That is equivalent to about 2 protein bars.

If your goal is to get bigger and gain muscle then you need to balance your weight training and cardio training. One method is to lift three days a week and do cardio or conditioning work two days a week. You should keep your weight training workouts to around 45 minutes and your cardio work to 30 minutes. This will work for the average individual training to get in or stay in shape.

If you can only training three days a week then I would do my cardio work before my weight training. This will help get you warmed up, give you heart and lungs the work they need, and keep your metabolism going. This is not carved in stone, some people prefer doing their lifting first. I think either way is fine as long as you are doing some type of cardio along with your lifting.

Competitive bodybuilders and other athletes that are trying to maintain size and lose body fat may want to follow a different type of program. While training for a contest, your cardio workouts need to be brief and done at a moderate pace. This is because your lifting workouts will be very intense. As you get closer to the contest and are trying to rid body fat then you need to increase your fat burning or cardio activity. This could be riding a bike for 45 minutes twice a week and running three to five miles twice a week. You also want to perform your cardio workout at a relaxed pace. If you can’t carry on a conversation while biking or jogging, you are working out too intensely. Performing at a moderate pace can use up to 90 percent stored fat as fuel.

Not many people like to do conditioning work but it is very important for any athlete who wants to perform better or in fact for the average individual who may want to live a little longer. The obvious health benefits from cardio and other conditioning work make it a fair trade if you don’t want to give up lifting time. As mentioned earlier, there are many ways to balance this out.

Power boost your training program at http://www.totalstrengthcoach.com

Filed Under: Weight training exercises Tagged With: Cardio, Much, Should, Training, Weight

Six Weaknesses Women Should Watch Out For When Training Their Vertical Jump

July 29, 2010 By admin Leave a Comment

Here are six common misconceptions and weaknesses women face when during weight training and while seeking to increase their vertical jump. Be aware of these, and half the battle’s won.

1. Lack of speed.

If you wish to increase your vertical jump, you need to have explosive power. The ability to exert explosive power entails a necessity to create the movement efficiently. Rather than focusing all energy on increasing weight to get stronger, put a higher focus on quickness-training exercises. These might include plyometrics, jump rope, and footwork training exercises.

2. Not enough weight training

Contrary to popular belief, women actually need an equal amount of volume and frequency in training as men do even with their lower strength capacity; the training should simply be in proportion to their strength.

3. Fear of becoming masculine during weight training

Because women don’t produce the same amount of testosterone that men do, this simply isn’t going to happen. Increasing strength will result in a toned look, not a masculine one. This mental block will inhibit your capacity to becoming your strongest self if you let it. Lifting weights will be a great asset to you as you seek to add inches to your vertical.

4. Lack of flexibility

A weight training program will actually help to increase the flexibility of your muscles; not stiffen them. Flexibility will ultimately also improve your form, which will automatically add inches to your vertical.

5. An unnecessary amount of fat

You can’t turn fat into muscle, but you can rid your body of excess fat while increasing muscle strength through weight training. However, it is normal and natural for women to have greater amounts of body fat than men.

6. A poor diet

Getting enough protein in your system is vital to keeping the gains you make in your muscle at the weight room. Without protein, you won’t be able to notice a sustainable difference as you work to increase power to fuel your vertical jump.

Overcoming these misconceptions should increase your overall athleticism and help you reach your vertical jump goals.

If you’re like most athletes who want to leap higher, you need quick, effective ways to put on muscle. Do you want to learn actionable ways to get the results you want? Would you like more tips for how to jump higher? Are you a dedicated athlete with a desire to excel at your sport? Do you want to use the best and most effective vertical jump training system to greatly increase your jump height? If yes, then you need to join Jacob Hiller’s Jump Manual Program.

Click here ==> Jump Manual, to read more about this Vertical Jump Training Program, and how it ranks with other Popular Vertical Jump Training Systems out there.

…

Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program “The Jump Manual”, and he is considered one of the world’s foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller’s Jump Manual

Filed Under: Weight training programs Tagged With: Should, Watch, Weaknesses, When, Women

Reasons Why You Should Avoid Fad Diets To Lose Weight

July 23, 2010 By admin Leave a Comment

If you are obese then you are in the right place because this article will guide you on how you can be able to lose weight. There is nothing wrong with wanting to lose weight if you are obese because this will help improve your body physique and composition. Apart from helping improve your body physique it will also help improve your health. Overweight people are prone to suffer from heart conditions and high blood pressure. In order to avoid these conditions they need to lose weight.

In order to lose weight you can either choose the natural means of losing weight or the artificial means of losing weight. The artificial means of losing weight involves ingesting fat burners and steroids in order to achieve fast weight loss. If you do this however you will experience the following side effects; shrinking of the testicles, growth of breasts, low sperm count, decrease in sex drive, impotence, baldness,: women on the other hand experience the following side effects, enlargement of the clitoris, growth of facial hair, there voice breaks and they start talking like men, irregularity in there menses, and baldness, enlargement of the heart, stiffening of the arteries, enlargement of the prostrate, liver conditions, acne, heart ailments , kidney problems and muscle tear, people become aggressive, suicidal, depressed and also suffer from severe cases of insomnia. Therefore you should avoid steroids when losing weight because it is very detrimental to a person’s health.

The other things you need to avoid if you want to lose weight are fad diets. The fad diets usually recommend that you drastically reduce your calorie intake. When this happens your body will go into starvation mode. The body starts burning muscles instead of fat when it’s in starvation mode so that it can be able to preserve energy. Since you are losing muscles your body metabolism will slow down and therefore your body will not be able to burn a lot of calories. Your lean body muscles play a very major role when it comes to losing weight because they affect the rate of metabolism. The more lean muscles you have the faster your rate of metabolism and the more calories your body will be able to burn.

Since you understand now the importance of lean body muscles when it comes to losing weight you should undertake bodybuilding exercises in order to increase there percentage. You need to lift weight if you want to increase your lean body muscles. If you fail to lift weights them you will not be able to increase your lean body muscles. Weight training exercises will help you lose weight permanently. You need to perform aerobic exercises as well since they lead to the burning of plenty of calories. Your aerobic sessions should be very short but intense in order to prevent catabolism. You should also eat proper balanced meals which contain some calories but not that much. This is because excess calories will be converted and stored as body fat.

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com

Filed Under: Weight training exercises Tagged With: Avoid, Diets, Reasons, Should

Five Reasons Women Should Lift Weights

July 22, 2010 By admin Leave a Comment

Five Reasons Women Should Lift Weights
By Michael Glatter

When you walk into any club or fitness facility you will often find women tracking hours on a piece of cardio equipment and never see the results they want. What’s missing?

Resistance Training. Many women fear the risk of getting too bulky and are instantly put off when someone suggests that they lift weights. I’m going to give you five reasons you need to lift those weights ladies.

You’ll increase muscle tone

Muscle tone is responsible for keeping your posture whether you’re sleeping or awake. Now how does lifting weights help you increase your muscle tone? Your muscles become more efficient from the tension under weights that your muscles will better keep their tone throughout the day.

You’ll lose weight

Lifting weights increases your resting metabolism for upwards of 24 hours after your exercise session. This increase is greater than the increase your metabolism receives after a long running session. This is the same very reason High Intensity Interval Training (HIIT) has started to become popular.

You’ll keep the weight off

Not only are you going to increase your resting metabolism after you lift weights; you will also increase your metabolism for life as you gain muscle. As your muscles grow and develop they will consume more Calories for life.

You’ll feel better about yourself

Many women I work with are intimidated by the gym atmosphere. Entering most gyms filled with dozens of machines can be intimidating. There are so many different places you can start. Even similar machines made by a different company can be confusing. Free weights are the same anywhere you go. A study done in 2005 suggests women not only judged how much better they felt about themselves by what they looked like in the mirror, but also by how much stronger they became after a 12 week period of resistance training.

You won’t bulk up

Unless you’re on the same pharmaceuticals as the pro bodybuilders you will not end up looking like them. Even with the aid of drugs it takes a lot of hard work and dedication to look like that. If you find that way to instantly become 20 pounds more muscular after a set of deadlifts let me know so I can start incorporating it for my male clients.

Michael Glatter is a certified personal trainer through the National Strength and Conditioning Association and through the American Council on Exercise. He is an in-home and online personal trainer based out of Richmond, VA. You can read more about him at http://www.glatterfitness.com.

Filed Under: Weight training Tagged With: Five, lift, Reasons, Should, Weights, Women

Cycling Training Program Should Include Proper Nutrition

July 16, 2010 By admin Leave a Comment

A cycling training program for longer rides can become drainage on body food stores and fluids. Those who have progressed to this level of fitness should include thought over incorporating a nutrition plan in order to maintain a long-term level of physical exercise. Without a source of food the body will crave nutrition for sustained physical exertion and lack of fluids ultimately leads to dehydration, a severe condition. A good training program, therefore, must include basic elements for energy, protein, salts and fluid replacement. Sometimes it is difficult to see fluid loss because a cycling workout outside increases water evaporation.

Hydrating has been a well-known necessity during any endurance event. The majority of weight lost during a cycling workout is fluids. Each individual can determine sweat rate, or the rate fluids are lost during a cycling workout. This is performed by checking weight before and following cycling training and carefully monitoring the fluid intake during the workout. The goal is to take in an equivalent amount of fluids that are lost to prevent dehydration.

More recently it has been determined that fluid intake is not very productive when the body does not contain a certain level of salts. Without salts present in the system, water consumed may remain in the stomach and serves no purpose. Fluid replacement is better served with a sport drink containing a level of salt. Many recently developed sport drinks actually increase salt content for better absorption. Salt tablets are another option for salt replacement particularly when the cycling workout is on a hot day.

The final aspect of good nutrition for cycling training is a combination of protein and carbohydrates. Many sports bars and sports drink provide a source of carbohydrates for energy. However, there should also be focus on protein during the cycling workout. A ratio of 1 part protein to 4 or 5 parts carbohydrates is considered optimum. Carbohydrates may provide the most immediate source of energy but protein is required to help absorb carbohydrates and supply the muscles with necessary protein. Protein from whey, milk protein, or soy is best because they do not require consuming meat.

Competitive cyclist should develop a cycling program that mimics race day conditions. No individual wants to run out of energy and strength during the race and the same is true for every cycling workout. It is during cycling training that the rider will best determine what source of fluid replacement and nutrition work best. It should never be an unknown factor determined during the race. Every cyclist should remember the importance of training the body to accept nutrition by incorporating it into the cycling program.

Interested in more cycling information? Cycling Training Academy is your source for cycling workouts, tips and advice, as well news and information pertaining to the cycling world!

Follow the links or copy and paste this URL into your browser to gain access to more on Cycling Training!

CyclingTrainingAcademy.com

Filed Under: Weight training programs Tagged With: Cycling, Include, Nutrition, Program, Proper, Should, Training

What effective weight loss exercise should you use to burn fat

July 12, 2010 By admin Leave a Comment

There is no question that aerobic exercise and also strength training are very important if your goal is to lose weight. People are always looking for shortcuts that is why so many people are still looking for some miracle pill that melts away their fat without exercise. But the good thing is that some people are finally understanding that exercise is the key with proper nutrition of course.

It is very hard to say what is the best aerobic exercise ever. For people who have not exercised very much in their lives, can’t handle very difficult exercises. And very advanced and super fit people do not find easy exercises very effective. so everything is relative. But if you want to know what exercises burn the most calories then the answer to this is rowing and cross country skiing.

You can burn calories very quickly with these exercises, so choose rowing if you want to burn tons of calories very quickly. But the problem with rowing for example, is that an aerobic exercise should last at least 20 minutes. And since rowing is a very hard exercise, it is difficult to work out for the whole 20 minutes. If you just exercise 15 minutes only on a indoor rowing machine then the workout is an-aerobic, which means your body uses mostly sugar for fuel.

Maybe as a beginner start with such hard exercises is not a very good idea. So maybe walking, jogging, biking or swimming are much better for you. You do not burn that much calories with walking as you do with rowing of course, but at least you will be able to walk for 20-25 minutes right? And when I say walking I do not mean a walk in the park. It should be speed walking where you really get tired. In the end of the day what is the most effective exercise for weight loss for some is not for others.

If you get into better shape then soon walking may not be very effective for you anymore and jogging is the the next step. What really matters is that you are doing some type of aerobic exercise that lasts at least 20 minutes.

Do you want to find out what are the top 5 fat loss programs that are guaranteed to work? Are you tired of all the junk diets and fat loss products that never ever work? If so, then CLICK HERE

Filed Under: Weight training exercises Tagged With: Effective, Exercise., Loss, Should, Weight, What

How Much Rest Should I Take Between Sets While Weight Training

July 10, 2010 By admin Leave a Comment

So how much time should you rest between sets during strength training?

Through years of trial and error and plenty of reading on the subject I can tell you that your rest period should be just long enough to get back to full strength-without losing focus. For most people this is about 3 minutes.

When lifting heavy you need to make sure you rest long enough to gather your resources for the next set. Keep in mind, when you’re lifting weights, your purpose is to make that muscle grow. You need to overload the muscle with a weight as heavy as you can handle with good form for it to respond.

To truly maximize this process, you need to go at it with maximum intensity. There’s simply no way to attack the weights properly if you’re still huffing and puffing from the previous set. You see a lot of people shortening their rest periods when they’re trying to lose body fat. They tend to lighten up the weights their lifting and take less time between sets. The science behind body composition improvement shows this to be less effective and efficient.

The most efficient way to burn calories and reduce body fat is through your diet. To create an even greater deficit between the calories you consume versus the calories you burn (the key to proper fat loss), you can add cardiovascular training. I believe a combination of both is the best.

Training with lighter weight loads will simply slow your muscle growth. In fact, you’ve got a good chance of actually losing some muscle due to a combination of lowered calorie intake (diet) and less demand on the body to retain muscle mass.

Want my Special Report The Dark Side of Dieting and Fat
Burning Foods List? Sign up for our Free Weight Loss Newsletter at

http://www.mcnewsletters.com/articles/free-resources.htm. Already convinced?
Purchase my Black Book of Secrets-
The Bible of Effective Weight Loss

Filed Under: Weight training exercises Tagged With: Between, Much, Rest, Sets, Should, Take

3 Things you Should Follow When Finding a Good Weight Loosing Exercising Program

July 8, 2010 By admin Leave a Comment

We all want to lose fat and gain muscles. But we don’t know what to choose because there are number of weight loosing programs around the world. But you want to chose a good weight loosing program. There are several things you should follow when choosing a good weight loosing program.

1. The exercising method it uses.

2. It should be a time saving one.

3. It should be less cost.

The first point means the exercising system it uses and what are the out come. For an example an product uses both strength training and power training. The out come of this product is to lose fat and gaining muscles at the same time. Like this there are many exercising system and you should be able to find the appropriate and most suitable weigh losing program for you.

Another thing you should follow is that it should be a time saving one. For an example if you take about one and half hour a day to do your exercises you should fin an exercising program that saves about 30% to 50% of time to the ratio of your normal time taken. The training system known as turbulence training takes only forty five minutes a day and three days in a week is enough to lose about forty pound in four weeks.

Another thing you should look about is the cost of the weight loosing program. If the program you are looking for is costing more than two hundred dollars it useless of buying it. And gym is better than that. When you are choosing an exercising program see if the price is less than forty dollars. If it provides about two or three bonuses its okay to buy it. But it should be less than hundred dollars. Turbulence training is an good example for this. Its cost is low and you get your desired results.

So these are the top most points you should look into when you are searching for an exercising program.

If you need to get more information on turbulence training click the link given below
Turbulence training

http://turbulencetrainingreview.weebly.com

Filed Under: Weight training exercises Tagged With: Finding, Follow, Should, Things, When

Recent Posts

Tags