What is Weight Training?
Weight training is a type of strength training that uses weights for resistance to develop strength and size of skeletal muscles. By creating stress to the muscles performed using weights or weight machines, these exercises enable muscles to get activated and become stronger. Weight training uses a variety of specialized equipment to target specific muscle groups; building and maintaining muscle is necessary for all of us, especially as we age and the earlier we start, the better it is for us in the long run.
Understanding How Much Weight is Suitable
Starting with a lighter weight is very crucial to enable you to work on the form and technique. The amount of weight you use depends on how many repetitions you’re aiming for, never lift so much weight that it causes pain. You are better off lifting a bit lesser than too much as your body gets used to weight training. Also, using machines with a safety stop in place to prevent injury is always safer; Into Wellness has weight trainer machines that are user-friendly and designed for the user’s safety during workouts.
Weight Training for Different Muscles
Weight training is divided into various parts and workout plans depending on the parts of the body/ muscle groups to be targeted and/or as per the fitness goals. Hence it is essential to know which machine is beneficial for specific muscle groups so that you can use the right weight training machines for your workout routine.
Weight Training for Upper Body Using the Right Equipment
Bicep Curl and Triceps Curl for Weight Training of Arms:
Along with looking muscular or toned, having strong biceps and triceps makes day-to-day movements a lot easier. Strong biceps and triceps help you lift and carry objects such as boxes, and grocery bags, or cradle a child with ease. Seated Biceps Curl M2 1010 by Into Wellness and Realleader USA is one of the machines that helps users to effectively target the bicep and forearm muscles through a stable and guided motion. Similarly, the triceps can be targeted effectively using Seated Tricep Extension M2 1011 by Into Wellness, resulting in strong triceps muscles.
Combined Weight Training for Chest and Shoulder:
Developing the pecs and deltoids is a fitness goal of many of us as these muscles when developed, make a person’s physique look pleasing; also strong shoulders are the base of most upper body movements. One of the versatile equipment that offers a variety of pressing exercises for the chest, shoulders, and triceps all combined in a single machine is the Chest/Shoulder Press machine PF 1001 by Into Wellness/Realleader USA. Training these muscles also has functional benefits as it helps to develop strength and power for sports where you swing a bat or a racket.
Lat Pulldown for Weight Training of Back Muscles:
Strengthening of back muscles helps with proper posture and makes the pulling movements easier such as opening a door or even performing a pull-up. By performing this exercise, you target the latissimus dorsi, which is the muscle just under the armpits, and it also spreads across and down the back. The Into Wellness/Realleader USA Lat Pull Down machines- M2 1013 targets these muscles resulting in an effective workout.
Weight Training for Lower Body Using Specific Equipment
Leg Curl/ Extension Exercises for Weight Training of Thighs and Hamstrings:
Building your quadriceps can increase the force of kicking movements, hence Leg Curl exercises contribute in improving the cardiovascular strength and weight management. Having strong, flexible hamstrings is an important factor in your overall strength, balance, and stamina as their strength also helps to avoid injury in your day-to-day life. The Into Wellness Prone Leg Curl/Seated Leg Extension PF 1007 precisely targets the hamstrings and quadriceps.
Combined development of Calves, Quads, Hamstrings and Glutes:
Building strength in these muscles can help overcome imbalances, therefore runners have more developed hamstrings than quadriceps. Moreover, strong calf muscles help in experiencing better stability and balance, decreased risk of ankle and knee injuries, and better agility when running and jumping. With calf raises and leg presses, a combined machine by Into Wellness is HS 1022 ISO Lateral Leg Extension for a complete leg development targeting the quadriceps, hamstrings, calfs and gluteus muscles.
Squat Exercises for Your Glutes and Other Leg Muscles
Strong legs and toned glutes are a part of most of the weight training workout plans as they look physically appealing. Also due to long hours spent sitting during the day, many of us develop weak gluteus muscles as the body essentially “turns off” these muscles, making them difficult to use during workout sessions. The V Squat Machine by Into Wellness is one the most important machines for training multiple leg muscles. The primary muscle that is targeted depends and differs as per the positioning of your legs but this machine targets quadriceps, hamstrings and glutes effectively.
Do’s and Dont’s for Safe and Effective Weight Training
You need as much oxygen as possible when lifting, or during weight training; holding your breath or taking breaths that are too shallow can increase your blood pressure and reduce your energy. Breathe through your mouth rather than breathing through your nose. For most of the exercises, exhale when you lift or press the weight and inhale when you lower it. SImilarly for exercises that expand your chest (such as upright or seated rows), it’s more natural to inhale as you lift and exhale as you release.
Do keep your back straight when lifting and also make sure the equipment you use is in good condition. Stop the painful exercise for a few days, or try lesser weights. Using heavy weights that cause pain can lead to injury, and tiredness. Also don’t forget the tips advised by trainers for a safer and more effective workout.
People tend to follow the exact same routine in the exact same order for years together. However, the problem is that your muscles adapt and get bored and so will you. Every six to eight weeks change your workout a bit, like the number of sets and reps, rest periods, angles, sequence, and type of equipment.
Lifting weights too fast during weight training sessions can develop a momentum, which can make the exercise too easy on your muscles. People ignore to concentrate on the return phase of a lift, that is often raise the dumbbells up slowly and then let them come crashing down. Take at least two seconds to lift, pause for a second at the top of the movement, and take complete two seconds to return the weight to the starting position, so that the entire exercise action is controlled yourself without letting go of weights.
You’ll be able to lift more if you warm up your muscles with five minutes of cardio exercises and by using small amounts of weight for your first few reps during your first set. Once your muscles are warmed up, then progress to heavier weights for the following sets. After you have completed your weight training session, it is important to cool down by stretching yourself well. Stretching expands your range of motion that will in turn help to increase muscular strength transfers to your weightlifting.
