Body fitness through Weight training

Weight training is a kind of strength training which involves the use of weighing machines and free weights. The main aim is to attain muscle strength and endurance and as a result an overall body fitness. Instructions from a qualified trainer are essential to start a weight training program. Undergoing weight training without proper knowledge and guidance may do more harm than benefits. 

You should be aware of certain points before starting your weight training regime:

1. Try to set certain goals before head (should be attainable).
2. Always start with warm up exercises, which should be done for at least 5 minutes.
3. Cool down or relax after your weight training.
4. Start your weight training slowly and with small weights initially.
5. Maintain a proper posture while weight lifting.
6. Do not try to lift too heavy weights.
7. Focusing on skillful movements is more important than lifting heavy weights.
8. Breathe normally while lifting weight.
9. Try varied kind of exercises than sticking to particular routine. 

There are several kinds of techniques while engaging in weight training program:

• Balanced effective weight training

                 This based on the view that the most effective exercises to encourage our body to adapt are 'Compound' in nature. Here multiple joints and muscles are made use in exercises to attain a strong body. You have to concentrate here on mainly five movements, which we encounter several times in our daily life– knee, hip, push, pull and rotation. You should perform exercises which concentrate on each of these five movements. Such exercises are essential for balanced and effective workouts, according to this type of weight training.

• Full body weight training

                This can be as effective as other kind of weight training techniques. You can concentrate on a single set routine which includes certain isolated exercise along with your compound exercises or multiple sets of compound exercises done once or twice in a week.

• Effective split routines in weight training

               This technique involves splitting your muscle groups in order to concentrate on a specific group of muscles at a time. Working on another muscle group during the next workout, allows the worked muscle group to recover before hitting another strenuous workout on them. You can include in your weekly schedule, either the muscle groups which co-habitat nicely or that which are not related to each other. You can also divide your body into upper and lower sections and give training to each section alternatively in a week. You can do this two day or three day or four day in a week according to your time and preference. You can add push and pull exercises and do it alternatively along with the two section workouts, which is effective for your muscle balance. 

Some of the Some of the errors in weight training

• You should be cautious about the errors you may get into while doing your workouts.
• Some of them are:
• Not engaging in warm- ups and stretching: this may result in muscle injuries and lose your body flexibility.
• Taking more than one hour for your workout: unless you are a trained body builder, this may cause more harm to your body.
• Taking too heavy weights: results in low body movements and possible injuries.
• No hydration: results in low performance, decreased strength and endurance and cramps. You should drink water before, during and after workouts.
• No cool downs: slows down the healing process of the worked muscles.

• You should be cautious about the errors you may get into while doing your workouts.
• Some of them are:
• Not engaging in warm- ups and stretching: this may result in muscle injuries and lose your body flexibility.
• Taking more than one hour for your workout: unless you are a trained body builder, this may cause more harm to your body.
• Taking too heavy weights: results in low body movements and possible injuries.
• No hydration: results in low performance, decreased strength and endurance and cramps. You should drink water before, during and after workouts.
• No cool downs: slows down the healing process of the worked muscles.

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