TargetWoman - Portal for Women

Weight Lifting Exercise

TargetWoman is a portal dedicated to Women - Pages of lasting value on issues women care about.

Weight Lifting Exercise
Find out how weight lifting exercises can become a part of your fitness regimen. Read up the safety precautions before you embark on a weight training exercise routine.

Regular exercise can keep you fit, improve your mood and even help you manage stress better. A regular exercise routine can guard you against heart disease and stroke, control obesity, relieve back pain and prevent osteoporosis. Weight Lifting exercises can target specific region in the body like legs, chest, and abdominal muscles, shoulders, forearms and buttocks.


Many specific muscles get strengthened due to this specific region-wise weight training. Weight training exercises for legs strengthen the calves and hamstrings, while training on the back strengthens three muscle regions - the latisimus dorsi, rhomboids (Upper/middle back) and erector spinae. We take a look at the benefits of weight training and the precautions to be followed.


Benefits of weight lifting exercises

Improved Physical Performance and Appearance:

One important benefit of weight training is physical performance. Weight training increases the muscles' size, strength and endurance. Another benefit of a weight-training program is its effect on our appearance and body composition, which can directly influence self-esteem and level of confidence. Take, for example, a 150-pound lady who has 20 % body fat--24 pounds of fat weight and 126 pounds of lean body weight.

By embarking on an effective weight-training program, she replaces five pounds of fat with five pounds of muscle. Though she still weighs 150 pounds, she is now 17 percent fat -- with 19 pounds of fat weight and 131 pounds of lean body weight. although her body weight remains the same, her strength, muscle tone, and metabolism have improved, giving her a slimmer and more attractive appearance.


Metabolic Efficiency: A good weight-training exercise schedule helps in conditioning the basal metabolic rate (BMR) of our body. When we implement the principles of effective weight training, we can achieve an increase in lean muscle mass throughout the body and increase the BMR. With this, we can condition the metabolism to work better and more efficiently, even when we are at rest.


Decreased Risk of Injury: Our muscles function as shock absorbers and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive forces in activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group. An effective weight-training exercise program plays a pivotal role in avoiding joint-related injuries especially for athletes and sports persons.


Gain strength and endurance: Weight lifting exercises provide resistance to face injuries on account of the heightened physical activity.


Safety Precautions

Listed below are the safety precautions to be followed before embarking on any weight lifting exercise regimen:


  • Get a complete physical checkup conducted before starting a weight lifting exercise schedule. There might be a need to modify or avoid weightlifting, if there are muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical conditions with potential for danger.

  • Begin a new weightlifting program with lightweights. It is far better to start out too light than too heavy to prevent muscle fatigue and injury.

  • Integrate warm-ups, stretching and cooling-down into the fitness program. This will reduce the risk of injury by increasing blood flow and prepare the muscles for the workout. Include stretching and jogging exercises before progressing with the actual weight-training exercise schedule.

  • Take the advice of a qualified trainer with sound fitness technique to assist you in the weight training exercises. Wear shoes with good traction.

    Get set to achieve a leaner and stronger body with better posture and improved balance and coordination. Increase your rested metabolism rate and protect your bones against osteoporosis.

Weight Training Equipment

Dumbbell and Barbells:Dumbbells and barbells are weights made of steel. They come in different standards and are provided with rubber grips and collars that make them easy to use.

Abenches:Abenches are bench- like equipment with weights fitted on to them. Abenches are used to strengthen abdominal regions. Abdominal exercises are critical for overall functional strength as well as to provide support for the lower back. They also assist in achieving a well-toned midsection.


Ellipticals: Ellipticals are equipment, which stress on weight training for the legs and calves. They have attached weights, which can be adjusted according to the number of sets and requirements.

Other than the above mentioned equipment there are also equipment for specialized weight training equipment for chest, back and arm regions such as lifts, curls, presses and rows.


Top of the Page: Weight Lifting Exercise
Tags:#weight lifting exercise #weight training exercise
More on Women's Diet and Fitness Women Fitness
Posture Correction
Qigong Exercises
Five Tibetan Rites
Piloxing Workout
Calisthenics
Karate For Women
Self Defense for Women
Krav Maga
Circuit Training
Interval Training
Hybrid Workouts
Barre Workout
Eskrima Workout
Learn Tai Chi
Indoor Rock Climbing
Reducing Body Fat Percentage
Fat Burning Zone
PACE Progressively Accelerating Cardiopulmonary Exertion
Non-exercise Activity Thermogenesis

Women Fitness
Morning Exercise and Metabolism
Choosing Fitness Center
Fitness Center for Women
Fitness Weight Loss in women
Home Fitness Equipment
Kid Fitness
Gym Safety Tips
Building Lean Muscle
Lose Belly Fat
Flat Belly Tips

Exercises for Women Exercises for Women
Toned Arms for Females
Hip Flexor Strengthening
How to lose Muffin Top
Plyometric Exercises
Flexibility Exercise Program
Belly Bloat
Body Sculpting Exercises
Core Strengthening Exercises
Core Strengthening Benefits
Exercise for Seniors
Fitness Exercise Articles
Anti Aging Exercise
Rebounder Exercise
Jogging Exercise
Flat Stomach Exercise
Knee Exercise
Butt Exercise
Weight Exercises for Women
Chest Exercise for Women
Stretching Exercise
Lower Back Exercise
Hip Exercises
Leg Exercise
Abdominal Exercise
Face Workout
Face Exercises Benefits
Double Chin Exercise
Eye Exercise Benefit
Thigh Exercises
Stair Climbing Exercise
Isometric Exercise
Pilates Exercise
Magic Circle Exercises
Rotator Cuff Exercises
Arm Exercise
Kegel Exercises for Women
Carpal Tunnel Exercises

Exercise Equipment
Xiser Workout
Foam Rolling Exercises
Rowing Exercise Machine
Elliptical Machine Benefits
Stepper Exercise Machine
Dumbbell Exercise
Weight Loss Calculator
Strapless Heart Rate Monitor
Home Exercise Equipment
Recumbent Exercise Bike
Resistance Exercise Band
Weight Lifting Exercise

Ball Exercise
Kettlebell Exercises
Medicine Ball Exercises
Swiss Exercise Ball
Kamagon Ball Workouts

Top of the Page: Weight Lifting Exercise
Popularity Index: 100,604