OAC WEIGHT TRAINING

Weight training, or "resistance" training, is the core of any good exercise program. Weight Training strengthens muscles and bones and is essential to maintaining fitness. A well planned fitness program has both cardiovascular exercise and weight training. It is essential to incorporate lifting weights into a fitness program if one wants overall fitness.

Where To Start?
Resistance training is simple and essential to a basic workout. The body works most effectively as a whole unit and one must train each part of the body regardless of the natural strengths and weaknesses. For good muscle conditioning one should start with the basics which involve working the largest muscle groups:

Upper Leg ~ Back ~ Chest ~ Shoulders

Training those large muscle groups will also involve using the smaller muscle groups (arms, calves, abdominals and neck), which you can concentrate on later.

Warm Up
Warming up and stretching (done in that order!) are necessary before resistance training is started. This prepares muscles for the workout and will help avoid injuries. Begin with light to moderate cardiovascular exercises for 10-15 minutes, followed by stretching for another 5 to 10 minutes. If the workout is going to concentrate on legs and shoulders, spend the bulk of the time stretching those muscles before beginning.
Repeating a stretching procedure at the end of a weight training session will increase flexibility and ensure less soreness in the days to follow. It is always a good idea to have a cool-down period after a workout.

Form
Correct form while lifting weights will help prevent injuries and makes your training session much more efficient and effective. Certified

Breathing
When handling any weight, even a light weight, one should concentrate on the primary muscle or muscle group while lifting and lowering the weight slowly and deliberately. Lift the weight slowly using a count of two, concentrate on squeezing the muscle, then lower the weight even more slowly using a count of four for each repetition.

Breathing is also important during a workout because one needs a good deal of oxygen to supply your muscles and brain while lifting heavy weights. Do not hold your breath! Exhaling during the exertion phase lowers your internal pressure, while failing to breath correctly can lead to broken blood vessels, as well as a hernia.

When does one increase the Intensity
Weight lifting needs to be progressive in intensity in order to be effective. A body is designed to deal with outside stresses and will adapt in a relatively short period of time. A routine should be changed every 3 to 6 weeks, depending on the intensity and rate of adaptation to the program.

OAC Personal Trainers, are experienced in teaching the proper weight lifting form and technique as well as in increasing intensity to help one reach their goals quickly and safely.

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