As muscle mass increases, your metabolism speeds up and your body burns more calories. In addition, weight training can prevent muscle loss during the aging process and prevent muscle weakness. Weight training can improve your posture, improve your body shape, and even boost your mental health. Weight training is an essential part of a healthy lifestyle when used in conjunction with cardiovascular exercise.
How to do weight training?
Weight training is a type of exercise that targets specific muscle groups in your body. “How to do weight training?” Things to consider for the question are:
- Determine which muscle groups to target and which exercises to do. Also, plan for the number of reps and sets of training time.
- Warm up before weight training. Warm-up exercises prepare the muscles, accelerate blood circulation and prevent injuries.
- Choose the right weight for each exercise. Choosing weights allows you to do the exercises correctly and works the muscles in a targeted way.
- Do a certain number of repetitions and sets for each exercise. The number of repetitions is the number of times required to repeat a particular exercise. The number of sets determines the number of repetitions for a given exercise.
- Allow adequate rest time between exercises. The rest period helps the muscles rest and recover.
- Do the exercises according to the muscle groups you choose. Move slowly and with proper form.
- Do cool-down exercises after your workout. Cool-down movements relax the muscles and reduce the accumulation of lactic acid in the body.
It is very important to use proper form and technique when doing weight training. Also, start slowly and change or increase your training program over time. It is recommended to check your health status by talking to a specialist before doing weight training.
How many hours should weight training take?
Weight training duration may vary depending on the person’s goals, training program, and physical condition. Weight training usually takes between 45-60 minutes. However, the length of workouts can vary depending on factors such as weight use, number of sets, and rest times. The intensity of the workout can also affect the duration. Long-term and strenuous training can cause muscle destruction and cause excessive stress. For this reason, the duration of weight training should be determined according to the goals and physical condition of the person. In addition to the training program, adequate nutrition and rest are also important for muscle development and performance.
How many calories does weight training burn?
How many calories are burned during weight training can vary depending on the intensity of the workout, the use of weights, the duration of the workout, and the person’s body weight. However, although weight training is not a direct calorie-burning activity, the muscles used during training can provide more calories burned in the long run by accelerating the metabolism and reducing the fat ratio in the body.
After fitness weight training, the body spends energy for the repair and restructuring of the muscles. In this process, calorie burning can occur. Studies show that although weight training does not burn calories as fast as aerobic activities, it causes more calorie burn in the long run. The key factor in weight training when it comes to calorie burning is not the intensity and duration of the workout, but the energy expended in restructuring the body and repairing muscles after training. For this reason, it may be a more effective method to accelerate the body’s metabolism by increasing muscle mass instead of burning calories by weight training.
How should nutrition be after weight training?
Nutrition after weight training is very important for muscle repair and growth. After training, you should eat a meal that contains enough protein, carbohydrates and fat to ensure that your body receives the nutrients needed for muscle repair and growth. At the same time, you should drink plenty of water to replace the fluid lost in your body after training.
Protein is an essential nutrient for muscle repair and growth. One of the protein sources that are absorbed quickly after training is whey protein powder. Carbohydrates, on the other hand, are necessary to replenish your body’s energy stores after training. Complex carbohydrate sources such as whole grains, vegetables and fruits are ideal for meeting your post-workout energy needs. Fat is also important to meet your body’s energy needs. However, the amount of fat consumed should be balanced. In general, your post-workout nutrition program can vary depending on your personal needs and goals. The importance of consuming adequate amounts of protein, carbohydrates, and fats, as well as drinking plenty of water, is the same for everyone.
What should be considered when doing weight training?
There are some important points to consider when doing weight training:
- Before weight training, you should warm up your muscles and joints. This will help you prevent injuries.
- It is very important to use the right technique in weight training. Incorrect techniques can cause injury to your muscles and joints.
- The weight level should be adjusted in a way that will allow your muscles to work adequately but still minimize the risk of injury.
- Proper breathing control is very important when lifting weights. It is necessary to exhale during the exit phase and to breathe in the forced phase.
- Rest period is very important for muscle growth and recovery. Getting enough rest and sleep after training helps to regenerate the muscles.
- After weight training, the body’s need for protein and carbohydrates increases. Therefore, it is important to follow a diet rich in protein and carbohydrates.
- After weight training, the body’s need for water increases. That’s why drinking enough water is very important after training.
How should weight training be for beginners?
Beginners to weight training should gradually train their muscles and joints. It is also very important to warm up before lifting weights. In order to learn the correct technique of lifting weights in the first place, low weights should be used. In addition, correct breathing techniques should be applied during training. For weight training, it may be more appropriate to do whole body training in general at the beginning stage. In addition, it is necessary to take a break of at least 1 day between training days to rest the muscles.
Beginners should progress by increasing the number of repetitions or decreasing the interval between sets, rather than increasing weight. They can also increase strength and endurance by doing bodyweight exercises and cardio exercises before lifting weights. One of the most important points for beginners is to choose the weights that are suitable for them and increase the training gradually, without overdoing it. If any discomfort is felt, it is necessary to stop training and consult a doctor.
What are weight lifting exercises?
Weight lifting movements are exercises for purposes such as bodybuilding, muscle building and strengthening. Here are some common weight lifting exercises that target different muscle groups:
- Barbell Squats: It is an exercise that targets the buttocks, legs and abdominal muscles. Place the barbell on your back and bend your knees to squat.
- deadlift: It is an exercise that targets the back, waist and leg muscles. You lift weights off the ground using dumbbells or barbells.
- Bench Press: It is an exercise that targets the chest, arm and shoulder muscles. You bench press using barbells or dumbbells.
- Pull Up: It is an exercise that targets the back, arm and shoulder muscles. You do pull-ups with pull-ups.
- Shoulder Press: It is an exercise that targets the shoulder muscles. You do shoulder presses using barbells or dumbbells.
- Bicep Curl: It is an exercise that targets the bicep muscles. You do bicep curls using dumbbells or barbells.
- Tricep Extension: It is an exercise that targets the tricep muscles. You do tricep extension using dumbbells or barbells.
These exercises are very effective for bodybuilding and strengthening purposes when done with the right technique and with the appropriate weights. However, it is recommended that you work out under the supervision of a trainer or expert before doing weight lifting movements.
Weight training program example for beginners
It is recommended to train 3 times a week. Every workout should target full-body work. Each move should be done in 3 sets.
1 day:
- Barbell squats: 3 sets x 10 reps
- Dumbbell bench press: 3 sets x 10 reps
- Dumbbell lunges: 3 sets x 10 reps (each leg)
- Lat pulldowns: 3 sets x 10 reps
- Barbell biceps curl: 3 sets x 10 reps
- Cable triceps extension: 3 sets x 10 reps
2 days:
- deadlift: 3 sets x 10 reps
- Seated dumbbell shoulder press: 3 sets x 10 reps
- Leg press: 3 sets x 10 reps
- cable rows: 3 sets x 10 reps
- Incline dumbbell bench press: 3 sets x 10 reps
- Barbell calf raises: 3 sets x 10 reps
3 days:
- Barbell bench press: 3 sets x 10 reps
- Cable pull-throughs: 3 sets x 10 reps
- Seated cable row: 3 sets x 10 reps
- Dumbbell lateral raises: 3 sets x 10 reps
- Dumbbell hammer curls: 3 sets x 10 reps
- Cable pushdowns: 3 sets x 10 reps
It is important to increase the weights and the number of repetitions each week. However, it is also important to maintain the correct form during weight gain. It is also important to warm up before each workout and stretch after each workout to reduce the risk of injury.