Weight Training for Physical Fitness

Weight Loss Physical Training

Weight training is a form of physical exercise for developing the strength and size of skeletal muscles. It is a common type of resistance training, which is one form of strength training. Properly performed, weight training can provide significant functional benefits and improvement in overall health and well-being.

Basic Principles of Weight Training:

A repetition (or "rep") is the act of lifting and lowering a weight once in a controlled manner. A "set" consists of several repetitions performed one after another with no break between them. The number of repetitions per set depends upon the aims of the individual performing the exercise. Sets with fewer reps are performed using more weight.

1. Sets of one to five repetitions primarily develop strength, with less impact on muscle size and none on endurance.
2. Sets of six to twelve repetitions develop a balance of strength, muscle size and endurance
3. Sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength.
4. Sets of more than twenty repetitions are considered to be an aerobic exercise

Individuals typically perform one to six sets per exercise, and one to three exercises per muscle group, with short breaks between each set. The duration of these breaks determines which energy system the body utilizes: for example, performing a series of exercises with little or no rest between them is referred to as "circuit training”, and the body will draw most of its energy from the aerobic energy system.

It has been shown that for beginner’s multiple-set training offers minimal benefits over single set training with respect to either strength gain or muscle mass increase, but for the experienced athlete multiple-set systems are required for optimal progress.

Benefits of Weight Training as a Weight Loss and Fitness Program

1. The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance, enhanced bone density, and improved cardiovascular fitness.
2. Many people take up weight training to improve their physical attractiveness. Most men can develop substantial muscles; most women lack the testosterone to do this, but they can develop a firm, "toned" physique and they can increase their strength by the same proportion as that achieved by men but usually from a significantly lower starting point. Ultimately an individual's genetics dictate the response to weight training stimuli.
3. Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities.
4. Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. Weight training helps to achieve these standards.

To make your weight loss program a success other than low fat diet you also need an action plan for physical fitness. No weight loss program is complete without a Plan for Physical Fitness. Action Fit provides all the information resources you need to get started with your Physical Exercise Plan.

This section is full of information on Exercising Tips, Physical Exercises you can do at home, Yoga Exercises, Benefits of Yoga, Healthy Body Benefits and lots of other do's and dont's you should follow while exercising.