Weight Training on the Costa Blanca - part 1
Weight Training - part 1
Weight Training - part 2
Sally Abel is a UK qualified sport therapist with a BSc (Hons) in Sport & Exercise Science and a member of IIHHT. She has been working in the health and fitness industry for over 5 years. Previous to moving to Spain, she worked for the National Public Health Service on Heart Disease prevention projects.
If you are looking for a personal trainer, or have any questions, you can contact Sally on 00 34 647 275 051.
No longer an area of fitness dominated by oiled up body builders, weight or resistance training is now one of the more popular fitness activities. Everyone is more aware of the advantages and benefits of including resistance training in their regime.
Whether you are training for a sport, losing body fat or maintaining fitness, using weights is an integral part of a program.
WHAT IS IT?
Resistance or weight training involves making a number of repetitive movements against a particular force, which could be free weights (hand weights), weights machines or your own body weight.
WHAT ARE THE BENEFITS OF THIS TYPE OF TRAINING?
I can not emphasise enough how important it is to include some form of resistance training in your fitness program, but some of the following should help!
Weight training can reverse the natural decline in metabolism which begins at the age of 30. It is this that causes “middle age spread”.
It raises your metabolic rate, which means you burn more calories each hour, even when sleeping!
It strengthens your bones reducing the risk of developing osteoporosis.
It makes you less prone to lower back injuries.
Decreases your resting blood pressure
Decreases your risk of developing diabetes.
Increases the level of “good” cholesterol in your blood.
Lowers resting heart rate = healthier heart.
Your immune system works more efficiently
Increases the release of natural “feel good” hormones, which in turn elevates your mood.
Reduces the risk of colon cancer by speeding up the time it takes for food to pass through your intestines.
Tones muscles making them look good, making you feel better about yourself!!
So you can see weight training has great benefits in helping to prevent a number of diseases and helping you feel really good about yourself!
HOW DO I GET STARTED?
If you have never used weights before it is definitely worth booking in for a few sessions with a qualified and experienced Personal Trainer, or if you are a member of a gym, ask the fitness trainers to show you how to use machines and free weights correctly and safely. NB If you are starting to train for the 1st time, please check with your GP to ensure it is safe.
WHAT´S ALL THIS TALK ABOUT SETS, REPS AND REST?
REPS OR REPETITIONS- The number of times that a selected exercise is repeated.
SETS – The number of times that a group or repetitions is performed.
REST – a given time for resting the muscle between each set.
So for example, 3 sets of 20 reps would be 3 lots of 20 repetitions, with a rest time of 40 seconds between each set.
REP MAX – The maximum number of times you can repeat an exercise using a set weight.
For example, if you want to complete 15 repetitions, then you should do this using a weight that is heavy enough so that as you reach the 14th/ 15th rep, you could not perform another repetition. This is usually worked out during your 1st session for each exercise you will be using. It is important as it is used to gage improvements in muscle strength and endurance.
All of these factors are combined to provide an exercise programme for each body part you require to work, and all vary according to what you wish to achieve, whether it is strength, muscle mass or toning.
This, plus a bit more in depth about how resistance training affects muscles will be discussed at further length in next month’s article.
Also included will be example programmes you can use, with various ways of changing your training. See you next month!!