Weight training

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Weight training

  1. 1. Weight Training<br />
  2. 2. Weight Training: a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand<br />
  3. 3. In other words, lifting weights can make your muscles bigger and stronger <br />
  4. 4. Benefits<br />Weight lifting<br /><ul><li>Boosts metabolism
  5. 5. Increases muscular strength and endurance
  6. 6. Strengthens bones
  7. 7. Helps in preventing injuries
  8. 8. Improves coordination and balance</li></li></ul><li>Burning Calories<br />Muscle burns more calories than fat, so building muscle will increase your metabolic rate<br />Increased after burn - High intensity strength training can help you burn extra calories for hours after a workout <br />
  9. 9. Many studies show that each pound of muscle can burn anywhere from 30 to 50 calories per day!<br />
  10. 10. Muscle Groups<br />The most commonly worked muscle groups are<br />Chest<br />Back<br />Shoulders<br />Biceps and Triceps<br />Quadriceps and Hamstrings<br />Abs<br />
  11. 11. Do’s<br />Warm up: stretch and do a light jog or run before you exercise (5-10 minutes)<br />Ask a trainer, if you have a questions about proper form<br />Cool down: stretch for 5-10 minutes after you’re finished your workout<br />
  12. 12. Don’ts<br />Don’t lift without a spotter<br />Don’t lift the same muscle groups 2 days in a row; give them time to rest and recover<br />Don’t swing and use your body’s momentum to lift a weight; that probably means you need to use less weight<br />
  13. 13. Don’t hold your breath while doing an exercise <br />
  14. 14. Misconceptions<br /><ul><li>Lifting weights stunts growth in adolescents; False
  15. 15. Weight training increases bone mass density</li></li></ul><li>Types of weights<br />Free weights (barbells, dumbbells, hand weights, etc.) work a group of muscles at the same time<br />Machines isolate a specific muscle<br />
  16. 16. Dangers<br />Anabolic steroids<br />Lifting by yourself; always have a spotter<br />Medical issues- damaged joints or tendons, tearing a muscle<br />
  17. 17. Women and weight training<br />On average, muscle accounts for about a third of a woman’s weight<br />Women have high rates of osteoporosis; weight training fights this by increasing bone mass density<br />Helps sculpt body<br />Can increase strength 30-50%<br />
  18. 18. Push vs. Pull<br />Push exercises involve a variety of muscles including the<br />Chest <br />Triceps<br />Quadriceps<br />Calves<br />Shoulders<br />
  19. 19. Pull exercises often involve<br />Biceps<br />Backs<br />Abs<br />Some shoulders<br />Hamstrings<br />
  20. 20. Common push exercises<br />Bench press<br />Squats<br />Dips<br />Overhead press<br />Calf raises<br />
  21. 21. Common pull exercises<br />Pull ups<br />Lat pulldowns<br />Crunches<br />Hamstring curls<br />Rows<br />Bicep curls<br />
  22. 22. Do pull exercises one day and push exercises the next<br />This will help the worked muscles rest and rebuild <br />Give yourself at least one day to rest per week (beginners will often require more)<br />
  23. 23. In all, weight lifting is a fun way to exercise <br />
  24. 24. Is it for you?<br />Why don’t you discover for yourself?<br />

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