The most effective way to achieve a dream physique is to incorporate weight training into fitness regimes. Weight training is an activity that involves using equipment such as dumbbells, barbells, and cables to provide strength, build muscles and help to burn fat.
Weight training can benefit both males and females to burn calories at a higher rate than aerobic exercises alone. Other benefits of weight training include improvement of the cardiovascular system, decrease risk of heart disease, and healthier mental state.
When considering a weight training program, one can focus on both endurance and power weight.
The goal of endurance weight training is to improve the body’s ability to perform a high intensity movement over and over with a decrease chance of fatigue. It involves using a moderately light resistance and performing a high amount of repetitions of a certain exercise. Endurance weight training is beneficial to athletes participating in sports such as basketball, rowing, and martial arts.
Power weight training involves less repetitions of certain exercise and targets improvement of the body’s ability to perform explosive movements with great force. This style of training can benefit wrestling and football athletes.
Weight training can be categorized into major compound movements such as the deadlift, bench press and back squats, or auxiliary exercises, e.g. tricep press, leg curls, bicep curls, sit ups, crunches.
- Major compound movements include multiple muscles in the body with one single movement, example, the deadlift which involves the back, glutes, quads, traps, biceps, and core are included in one repetition. These movements are the staple of a weight training program as they help to increase overall strength, athletic performance, and simulate everyday movements.
- Auxiliary exercises focus more on one or two muscle groups with each movement, e.g. the tricep muscle will only work movements on the tricep although the surrounding muscles will support the movements.
Overall, weight training is a very effective way to get in shape and have a healthy lifestyle, however it is best to consult with a physical trainer before engaging in any form of physical activities.