| |
| |
|
Muscle Building Information |
|
|
|
Weight Training Terminology For Beginners
Weight training is one of the best ways to shape up and lose weight. The benefits of weight training are too numerous to mention here. The purpose of this article is to help you understand the terminology of weight training so that you can better understand your trainer or salesperson. Perhaps you have thought about joining a gym. Perhaps you have called and inquired about cost, operating hours, whether or not someone would be available to help you or any other number of things. Perhaps you had your eye on a piece of exercise equipment and went and talked to a "salesman" at a department store. Either way you were probably hammered with some terms you did not understand. The gym tends to have a language of its own and this article is intended to help you with weight lifting terminology. Here are some of the basics: Routine - The series of exercises that you complete make up your routine. A whole body routine can be done in one day and repeated several times per week, but more than likely a routine will be broken up for Monday, Wednesday, Friday or any other combinations of days. Sometimes a routine will be 2 on 2 off or some other combinations of days. (Workout Monday and Tuesday and then be off Wednesday and Thursday, workout Friday and Saturday, and then off Sunday and Monday, etc. etc.) Remember when you are designing a routine or a personal trainer is designing you a routine; keep in mind that your body needs time to recuperate between workouts. Repetitions - Remember in gym class when the teacher said "Do 25 jumping jacks"? Each jumping jack was a repetition. When a personal trainer is designing you an exercise routine more than likely they will base the number of repetitions they prescribe to you upon your particular goals. Sets - If you do 25 jumping jacks and then rest a minute and do 25 more - you have completed two sets of 25 repetitions. A set is performing the prescribed number of repetitions and then resting. Sometimes a personal trainer will recommend one set per exercise and sometimes they will recommend numerous sets. Again, this depends on your particular goals. Plate - If your personal trainer tells you to slap another plate on the bar what they are referring to is another weight. Plates come in 2.5, 5, 10, 25, 35, and 45 pound and higher increments. Spot - Anyone ever ask you if you need a spot? A spot is simply assistance or someone watching out for you while you complete a set. Your personal trainer will be your full time spot or you can simply ask someone in the gym. Partner - A partner is simply someone that you work out with. Free Weights - Whuh? Free weights are weights that are not attached to a machine. You physically load the weights unto a bar. Machines - Weight lifting machines are usually "pin selected" meaning you put a pin in to select the poundage you want to lift. Machines are different from free weights in that you usually don't have to balance the weight. The weight moves along a path that the machine's mechanics determine. Machine lifting is generally safer than free weights but in lifting free weights you tend to develop your "stabilizer" muscles because not only do you have to lift the weight but you also must control it. Rack - Sometimes referred to as the "rack" the power rack can be used for many exercises. It is the big metal contraption you see over in the corner with holes drilled up both sides so that you can slide a safety bar in. Power racks can be used for squats and chin ups and many other exercises. Circuit routine - A circuit routine combines cardiovascular exercise with weight training. A circuit routine is a routine where you would perform numerous exercises back to back without resting. A sample routine could be 25 jumping jacks followed by 25 push-ups followed by 25 squat thrusts all without resting. When you have finished the squat thrusts you would have completed one circuit. Your personal trainer may put you on a circuit routine to help you burn more calories while you tone up. Negative - Sometimes you here someone in the gym say something like "Do two negatives!" What they are talking about is most easily described as the "lowering of the weight". If I press a weight overhead - The process of pressing it is considered the "positive" portion of the rep. When I lower the weight - that is the negative part of the rep. The negative part of the repetition is very important when it comes to resistance training. A partner will help you with the positive part of the rep and you control the negative. These are usually completed after some exhaustion has occurred in an effort to create more muscle breakdown. Some of the body parts that may not be self explanatory:
Now for your homework: Call your local gymnasium or personal trainer and tell them you want a 3 on 1 off routine with moderate sets and reps focusing on free weights with special emphasis for your glutes and abs?.Just kidding. I do hope that you have learned something from this article. Get to moving and enjoying the many benefits of weight training. Be stronger, leaner, and more confident starting tomorrow! I wish for you the best of health! Bill Herren Bill Herren is the webmaster for weightloss-articles.com Everything weight loss related! Weight loss success stories, product reviews, exercise articles, weight loss recipes, and diet articles. All Free and all designed to help you lose weight! http://www.weightloss-articles.com
MORE RESOURCES:
Google News |
|
|
|
RELATED ARTICLES
Whats Your Body Type? Yep, there are more than ones body types. I'm sure you've noticed it too. Hair Removal Tips For Bodybuilders One of the most time consuming and frustrating parts of bodybuilding is not building muscles, it's removing unwanted hair.For any competing bodybuilder, hair removal is a must but it's also growing in popularity among casual bodybuilders. Bodybuilding: Effective Ways To Handling Criticism It's important to set the way we'll respond to different critics throughout the journey of achieving our personal and bodybuilding goals. As are other areas of life, Bodybuilding is a sport of opinion. Exercise The Right Way - The Triceps Pushdown Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. Glucosamine Review and Potential Benefits Something interesting happened as my triceps workouts continued in their intensity. After doing some triceps elbow extensions and numerous other elbow extension exercises, I began to feel effects of what is known as elbow tendonitis. Current Dietary Recommendations in Strength Training Efforts to expand the limits of human strength and endurance have kept the scientist and the athlete occupied for centuries. The quest for another pound of muscle, or to lift next couple of kilos has been relentlessly pursued in the gym and the laboratory alike. Lifting for the Love of It! Over the last couple of years I have taken a number of layoffs, for a variety of different reasons. Many times I wonder why I lift at all. Sneak a Little Intensity into Your Workout You know you're on autopilot during your workouts when, halfway through you're set on the pec dec, you realize you're sitting on someone's lap.It's time to shake things up a bit. Moving From Beginner To Intermediate Level Bodybuilding By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. How Proper Calorie Fragmentation Improves Body Composition? It is a well-established fact that calories control everyone's bodyweight. No matter how many meals a day you have, it is the calorie balance in the end of the day that matters. Burning Fat The more muscle a person has, the greater their metabolism is, which equates to the faster they burn calories. However, resistance training to build muscle is only one part of the equation. The Importance of Maintaining A Weight Training Log Do you find gyms intimidating? Feel lost while doing your workouts? Tried different programs with no results? Not always sure of want exercises you are supposed to be doing? Or maybe you're burnt out on the exercises your doing. A weight-training log may be exactly what you need. The Baby Boomer Athlete Are you a Baby Boomer? If you were born between the years of 1946 to 1964, you are part of the 79.1 million Boomers, comprising 29 percent of the total US population. 3 Biggest Benefits of Strength Training Strength training is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. "Strength training" is used as a general term synonymous with other common terms: "weightlifting" and "resistance training. Dumbbell Workouts - A Smart Way To Exercise Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. Lower Body Exercises For Beginning Bodybuilders The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. Exercise The Right Way - The Wrist Extension Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. 15 Muscle Building Rules for Skinny Guys and Gals! WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type. Overcoming Fears And Unproductive Thinking You might sometimes wonder whether your dedication and sacrifice will pay off as your intended goals. There isn't a person on earth who wants to invest their time, effort, and money into something that eventually will result in a disappointment. Muscle and Fitness -- The First Key To Achieving Your Goals Lets discuss what I term as Muscle and Fitness -- The First Key.In a previous article, I went through the 'Three Keys To Success' in any muscle and fitness regime that you use.
|
| Article List | Index | Site Map |
|
All logos, trademarks and articles on this site are property and copyright of their respective owner(s).
The comments are property of their posters, all the rest is Copyright © 2006 CanadaSEEK.com - All Rights Reserved. |
