Workouts with Weights [antikvár]

IntroductionWhy Work Out with Weights?Many people view strength training as a basically vain pursuit; that is, weightlifting makes your body more attractive. That's certairJy true, but strength training is also an integral part of overall fitness. It is no accident that amateur and professional athletes in every sport now work out with weights.There are five components of physical fitness: aerobic fitness, muscular strength, muscle endurance, flexibility, and body composition. Weight training enhances three of these five components.Aerobic capacity refers to a person's cardiopulmonary condition; in other words, how effi-ciendy and effectively one's heart and lungs deliver oxygen to the muscles. This type of fitness is achieved through exercise that elevates the heart rate for a prolonged period, such as running, cycling, and swimming. In order to obtain the benefits of aerobic training, you should exercise at 75 percent of your maximum heart rate, at least 3 times a week, for 20 minutes or more at a time.Muscular strength is the amount of force that can be exerted by a muscle; in other words, how much weight you can push, pull, or lift. Muscular strength is the most obvious benefit of weight training. In fact, recent studies have demonstrated that, because of the beneficial effects of strength training on the nervous system, people who lift weights will experience some increase in strength in all parts of the body, even those areas that are not being direcdy exercised.Muscular endurance refers to how many times the strength or force can be exerted over a period of time; that is, how many repetitions (orreps) of an exercise you can do. Muscular endurance is an important benefit of weightlifting and carries over into many daily activities. Simply put, you won't tire as quickly when doing physical work or play.Flexibility is the measure of how limber your muscles are and how well your joints function. A flexible person has full range of motion in the joints.Body composition is the ratio of body fat to lean body tissue, especially muscle. Weighdifting direcdy affects a person's muscle mass and/or muscle tone (muscular density), leading to a more desirable body composition. New evidence indicates that weight training may also help decrease body fat, a benefit long thought to be associated only with aerobic exercise.These physical benefits of strength training can have far-reaching impact not only on your appearance, but also on your effectiveness and your enjoyment of Ufa. Strong muscles support and protect the joints and make injuries less likely. Weight training strengthens the connective tissue (tendons) as well as the muscles. Weight training improves posture. It increases your energy and stamina. Agility and coordination are enhanced. Digestion and elimination improve. Blood circulation improves. Even the density of your bones is augmented by weight training, decreasing the risk of broken bones and helping to prevent osteoporosis.Weight training can and should be done by adults of all ages; there is no upper age limit. Strengthening your muscles, bones, and joints with the programs in this book will guard against many of the undesirable changes associated with aging. As long as you keep up a moderate program of strength training (even twenty minutes three or four times a week), you will not experi-