Why Weights?



What is weight training?
Weight training refers to the use of resistance exercises to improve the condition of the muscular system. Historically, resistance training was only thought to be useful for weight lifters. Now it is recognized that resistance training is not only useful for many other sporting activities, but is also useful for improving general health and fitness. It is now also used in the rehabilitation of musculo-skeletal injuries, and to treat many illnesses and diseases.

Benefits of resistance training

Weight training, can increase muscular endurance:
Muscular endurance is the ability of a muscle to sustain a sub-maximal contraction without fatigue.

Weight training can increase muscular strength:
Muscular strength is the maximum force that muscle, of muscle group can generate in one maximal effort.

Weight training can improve muscular power:
Muscular power is a combination of both strength and speed. It is the explosive aspect of muscular strength., and is a vital aspect of many sporting events.

Other benefits of resistance training:

	Increases strength and muscular tone
	Helps correct bad posture
	Increases ability to perform functional tasks
	Increases metabolism: helps burn calories even when you're sleeping.
	Brings confidence
	Helps heal injuries
	Helps prevent injuries from occurring in the first place.
	Decreases back pain and stiffness
	Increases bone mineral density - prevents and helps treat osteoporosis.
	Helps in the treatment of diabetes.

Phases of strength training

1. Endurance phase 4-6 weeks
This is the first stage of resistance training. Its primary purpose is to build muscular endurance and provide a foundation on which to build muscular bulk. In this phase the emphasis is on light weights, and high repetitions (15 or more). Recovery periods are minimized to emphasise the endurance aspect of training. It is the most useful phase to emphasise correct technique. However, there is a risk of incurring overuse injuries.

2. Hypertrophy phase
This stage is used to promote an increase in muscle mass, and therefore provide a foundation on which to build muscular strength. The emphasis of this phase is on moderate weights, and high repetitions.

3. Strength phase
This stage is used to promote muscular strength. The emphasis is on heavy weights, and few repetitions (6 or less). Plenty of time for a full recovery between exercises is important. It should be noted that correct technique is imperative during training in this stage. Large amounts of stress are placed on the musculo-skeletal system, and the chances of injury are greater than the other phases.

4. Power phase (usually only required by athletes) This stage is used for increasing muscular power, and therefore speed. It is usually only required by athletes. Emphasis is on performing exercises as quickly as possible. With plenty of recovery time between exercises, for maximal efforts. The weight used is usually 40% 1RM. There is a high risk of injury in this stage, and correct technique and full recovery between exercises is extremely important.

Sequencing resistance training exercises:

1.	Upper legs and hips
2.	Chest and upper arms
3.	Back and posterior aspect of legs
4.	Lower legs and ankles
5.	Shoulders and posterior aspects of upper arms
6.	Abdominals
7.	Anterior upper arms

Tips

1.	Perform exercises through their full range of motion.
2.	Pay attention to performing the exercise with correct technique (don't cheat).
3.	Do not lift weights that exceed your capacity.
4.	Allow time for the body to adapt to the training stimulus, do not increase the weights to quickly.
5.	Balance muscle groups.
6.	Stretch muscle groups after they have been exercised.
7.	Have an adequate warm-up, cool down and stretch before and after training.
8.	Follow the guidelines for each training phase.
9.	Discontinue any exercise that cause pain. (Slight muscular discomfort is expected during resistance training, but never exceed your pain threshold. Discontinue any exercises that cause pains inside the joints themselves.)

Summary
Resistance training is now recognized as an important method for increasing general health and fitness, and is also used in the recovery from injury, illness and disease. The benefits of resistance training are far reaching, and are not isolated to the muscular and skeletal systems.

Weight training will definatly help shed the pounds!!
Another great article!! Keep 'em coming!!
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--Heather