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Weight-lifting

Weight-lifting

:This article describes the sport of weightlifting. For information on muscle-building activity involving weights, refer to the weight training article. Weightlifting is a sport where competitors attempt to lift heavy weights mounted on steel bars. The term weightlifting is often used imprecisely when what is meant is weight training (training with weights). Weightlifting contests have been common since ancient times (and were apparently included in the ancient Greek Olympics), and were a part of the original Olympic Games in 1896. Women's weightlifting began in the 1980s and was added to the Olympic program in 2000. Weights are mounted on a steel barbell which weighs 20 kilograms for male competition and 15 for female competition. The weights themselves are rubber-coated steel discs, color-coded for their different weights, and held in place by 2.5 kg collars. Identical weights are placed at each end of the barbell. The barbell has patterns (knurling) engraved on it to assist the lifters to get a steady grip on the bar. Competitors start with the weighted barbell placed in the middle of a 4 x 4 metre wooden floor, coated with non-slip material. There are two different weightlifting events—the "snatch", in which competitors must lift the barbell above their head in one steady movement, and the "clean and jerk" where competitors first "clean" the barbell from the floor to an intermediate position squatting with the barbell resting in front of the neck on the clavicle and deltoid muscles, then stand straight while continuing to rest the barbell, then "jerking" the barbell to a position above their head. In both cases, for a successful lift, competitors must hold the bar steady above their heads, with arms and legs straight and motionless. A third lift, the "clean and press" or simply "press", was practiced in the Olympics until 1972. The clean and press differs from the clean and jerk, in that the weight is pressed directly up from the chest in slow controlled motion rather than being jerked. The event was eliminated due to the difficulty in judging whether the lift was performed correctly. Three judges judge the successful completion of the lift. Once a competitor has met the requirements in their opinion, each judge shines a white light. When at least two white lights are shown, the lift is regarded as successful and the competitor may return the bar to the platform. If the competitor fails to achieve a successful lift in the opinion of a judge, a red light is shown. The bar must be lifted to at least knee level within 60 seconds of the bar being loaded or the lift does not count. If the competitor is making two consecutive lifts then they are permitted 120 seconds for the second lift. Competitors compete in one of eight (seven for women) divisions determined by their body mass. The men's classes are 56 kg, 62 kg, 69 kg, 77 kg, 85 kg, 94 kg, 105 kg and 105+ kg. The women's classes are 48 kg, 53 kg, 58 kg, 63 kg, 69 kg, 75 kg, and 75+ kg. In each weight division, competitors compete in both the snatch and clean and jerk, and prizes are usually given for the heaviest weights lifted in the snatch, clean and jerk, and the two combined. The order of the competition is up to the lifters—the competitor who chooses to attempt the lowest weight goes first. If they are unsuccessful at that weight, they have the option of reattempting that lift, or trying a heavier weight later (after any other competitors have made attempts at that weight or any intermediate weights). Weights are set in 1 kilogram increments (previously 2.5kg increments), and each lifter can have a maximum of three lifts, regardless of whether lifts are successful or not. Weightlifting can be an awe-inspiring spectator sport, as competitors expend massive psychological and physical efforts to lift weights over twice their own body weight. The competitive sport is controlled by the International Weightlifting Federation (IWF). Based in Budapest, it was founded in 1905. From the 1950s to the 1980s many successful elite weightlifters were from the USSR and parts of eastern Europe, including Bulgaria and Romania. Since then lifters from China, Iran, Greece and Turkey have dominated the sport. Naim Suleymanoglu of Turkey won Olympic gold in 1988, 1992 and 1996, while another Turkish weightlifter Halil Mutlu repeated the same in 1996, 2000 and 2004. Vasily Alexeyev of the USSR set 80 world records and won two gold medals during the 1970s. Today countries with leading weightlifters in Olympic Games are Iran, Russia and Bulgaria. Iranian Hossein Reza Zadeh who first set a world record at the world championships and another on the road to a gold medal at the 2000 Summer Olympics has since broken his own record on a number of occasions, including at the 2004 Summer Olympics. The total record in the men's 56 kg class is 305 kg, in the 105 kg and above class it is 472.5 kg. The quality of lifters in different classes can be compared using the Sinclair Coefficients.

External links

- [http://www.chidlovski.net/liftup/ Lift Up, History of Olympic Weightlifting] as well as World Records 1919-2000, biographies, top countries
- [http://www.eng.auburn.edu/users/simonton/wl/cj.html How to 'clean and jerk']
- [http://www.eng.auburn.edu/users/simonton/wl/snatch.html How to 'snatch']
- [http://exrx.net/Lists/PowerExercises.html Descriptions of olympic lifts and their variants]
- [http://www.iwf.net International Federation of Weightlifting] Category:Olympic sports Category:Individual sports
- ja:ウエイトリフティング

Sport

:Sports redirects here. For other senses of that word, see sports (disambiguation). A sport consists of a physical activity or skill carried out with a recreational purpose: for competition, for self-enjoyment, to attain excellence, for the development of a skill, or some combination of these. A sport has physical activity, side by side competition, and a scoring system. The difference of purpose is what characterises sport, combined with the notion of individual (or team) skill or prowess.

History of sport

Main article: History of sport The development of sport throughout history teaches us a great deal about social changes, and about the nature of sport itself. There are many modern discoveries in France, Africa, and Australia of cave art (see, for example, Lascaux) from prehistory which provide evidence of ritual ceremonial behaviour. Some of these sources date from over 30,000 years ago, as established by carbon dating. Although there is scant direct evidence of sport from these sources, it is reasonable to extrapolate that there was some activity at these times resembling sport. There are artifacts and structures which suggest that Chinese people engaged in activities which meet our definition of sport as early as 4000 BC. Gymnastics appears to have been a popular sport in China's past. Monuments to the Pharaohs indicate that a range of sports were well developed and regulated several thousands of years ago, including swimming and fishing. Other sports included javelin throwing, high jump, and wrestling. Ancient Persian sports such as the traditional Iranian martial art of Zurkhaneh had a close connection to the warfare skills. Among other sports which originate in Persia are polo and jousting. A wide range of sports were already established at the time of the Ancient Greece. Wrestling, running, boxing, javelin, discus throwing, and chariot racing were prevalent. This suggests that the military culture of Greece was an influence on the development of its sports and vice versa. The Olympic Games were held every four years in Ancient Greece, at a small village in Pelopponisos called Olympia. Sport has been increasingly organised and regulated from the time of the Ancient Olympics up to the present century. Activities necessary for food and survival became regulated activities done for pleasure or competition on an increasing scale, for example hunting, fishing, horticulture. The Industrial Revolution and mass production brought increased leisure which allowed increases in spectator sports, less elitism in sports, and greater accessibility. These trends continued with the advent of mass media and global communication. Professionalism became prevalent, further adding to the increase in sport's popularity. Not only has professionalism helped increase the popularity of sports, but additionally the need to have fun and take a break from a hectic workday or to relieve unwanted stress, as with any profession.

A classification of sports

Main article: List of sports One system for classifying sports is as follows, based more on the sport's aim than on the actual mechanics. The examples given are intended to be illustrative, rather than comprehensive.

Opponent

- Combat (Wrestling, Judo, karate, boxing, fencing, tae kwon do...)
- Court (Tennis, shuttlecock sport, badminton, volleyball, squash, Table tennis...)
- Team (Baseball, cricket and football (soccer) are the most popular globally, with baseball being popular in the Americas and in Japan, cricket in the Commonwealth of Nations and football being popular throughout the world. Other examples include: Rugby, ice hockey, field hockey, softball, basketball, American Football...)

Achievement

- Target (Archery, shooting ...)
- Display (Gymnastics, bodybuilding, equestrianism, diving...)
- Strength (Weight-lifting, triple jump, shot put ...)

Sports that fall into multiple categories

- Biathlon
- Curling
- Paintball

Sportsmanship

Sportsmanship is defined as "conduct and attitude considered as befitting participants, including a sense of fair play, courtesy toward teammates and opponents, a striving spirit, and grace in losing." It is interesting that the motivation for sport is often an elusive element. For example, beginners in sailing are often told that dinghy racing is a good means to sharpen the learner's sailing skills. However, it often emerges that skills are honed to increase racing performance and achievements in competition, rather than the converse. Sportsmanship expresses an aspiration or ethos that the activity will be enjoyed for its own sake. The well-known sentiment by sports journalist Grantland Rice, that it's “not that you won or lost but how you played the game," and the Modern Olympic creed expressed by its founder Pierre de Coubertin: "The most important thing . . . is not winning but taking part” are typical expressions of this sentiment. But often the pressures of competition (See the related article, "Winning isn't everything; it's the only thing." or an obsession with individual achievement - as well as the intrusion of technology - can all work against enjoyment and fair play by participants. People responsible for leisure activities often seek recognition and respectability as sports by joining sports federations such as the IOC, or by forming their own regulatory body. In this way sports evolve from leisure activity to more formal sports: relatively recent newcomers are BMX cycling, snowboarding, wrestling, etc. Some of these activities have been popular but uncodified pursuits in various forms for different lengths of time. Indeed, the formal regulation of sport is a relatively modern and increasing development. Sportsmanship, within any given game, is how each competitor acts before, during, and after the competition. Not only is it important to have good sportsmanship if one wins, but also if one loses. For example, in football it is considered sportsmanlike to kick the ball out of play to allow treatment for an injured player on the other side. Reciprocally, the other team is expected to return the ball from the throw-in. Compare Sportsmanship with Gamesmanship. Violence in sports involves crossing the line between fair competition and intentional aggressive violence. Athletes, coaches, fans, and parents sometimes unleash violent behaviour on people or property, in misguided shows of loyalty, dominance, anger, or celebration.

Professionalism and the regulation of sport

The entertainment aspect of sport, together with the spread of mass media and increased leisure time, has led to professionalism in sport. This has resulted in some conflict, where the paycheck can be seen as more important than recreational aspects: or where the sport is changed simply to make it more profitable and popular therefore losing some of the traditions valued by some. The entertainment aspect also means that sportsmen and women are often elevated to celebrity status, or in some cases near-god-like. Today the consensus is that David Beckham (England and Real Madrid Footballer) is the most famous sportsman in the world, with a fanatical following particularly in Asia where statues have been erected of his likeness. The successful execution of a sport requires the consensus agreement of the participants on a set of rules for fair competition. This has led to the control of each sport through a regulatory body to define what methods of competition are acceptable and what are considered cheating.

Sport and politics

There have been many dilemmas for sports where a difficult political context is in place. When apartheid was the official policy in South Africa, many sportspeople adopted the conscientious approach that they should not appear in competitive sports there. Some feel this was an effective contribution to the eventual demolition of the policy of apartheid, others feel that it may have prolonged and reinforced its worst effects. The 1936 Summer Olympics held in Berlin was an illustration, perhaps best recognised in retrospect, where an ideology was developing which used the event to strengthen its spread through propaganda. In the history of Ireland, Gaelic sports were connected with cultural nationalism. Even until the mid 20th century a person could have been banned from playing Gaelic football, hurling, or other sports administered by the GAA if s/he played or supported Football, or other games seen to be of British origin. Until recently the GAA continued to ban the playing of soccer and Rugby union at Gaelic venues under the controversial Rule 42, although Gaelic games are frequently played on soccer and rugby arenas, particularly outside of Ireland. Until recently, under Rule 21, the GAA also banned members of the British security forces and members of the RUC, now reconstituted as the PSNI, from playing Gaelic games, but the advent of the Good Friday Agreement in 1998 led to the eventual removal of the ban. Nationalism in general is often evident in the pursuit of sport, or in its reporting: people compete in national teams, or commentators and audiences can adopt a partisan view. These trends are seen by some as contrary to the fundamental ethos of sport being carried on for its own sake, for the enjoyment of its participants. See also: List of countries by national sport

Art and sport

Sport has many affinities with art. Ice skating and Tai chi, for example, are sports that come close to artistic spectacles in themselves: to watch these activities comes close to the experience of spectating at a ballet. Similarly, there are other activities that have elements of sport and art in their execution, such as performance art, artistic gymnastics, Bodybuilding, Parkour, Yoga, dressage, etc. The fact that art is so close to sport in some situations is probably related to the nature of sport. The definition of "sport" above put forward the idea of an activity pursued not just for the usual purposes, for example, running not simply to get places, but running for its own sake, running as well as we can. This is similar to a common view of aesthetic value, which is seen as something over and above the strictly functional value coming from an object's normal use. So an aesthetically pleasing car is one which doesn't just get from A to B, but which impresses us with its grace, poise, and charisma. In the same way, a sporting performance such as jumping doesn't just impress us as being an effective way to avoid obstacles or to get across streams. It impresses us because of the ability, skill, and style which is shown. Art and sport were probably more clearly linked at the time of Ancient Greece, when gymnastics and calisthenics invoked admiration and aesthetic appreciation for the physical build, prowess and 'arete' displayed by participants. The modern term 'art' as skill, is related to this ancient Greek term 'arete'. The closeness of art and sport in these times was revealed by the nature of the Olympic Games which, as we have seen, were celebrations of both sporting and artistic achievements, poetry, sculpture and architecture.

The terms 'sport' and 'sports'

In Commonwealth English, sporting activities are commonly denoted by the collective noun "sport". In American English, "sports" is more common for this usage. In all English dialects, "sports" is the term used for more than one specific sport. For example, "football and swimming are my favourite sports" would sound natural to all English speakers, whereas "I enjoy sport" would sound less natural than "I enjoy sports" to many North Americans.

External links

- [http://www.sports.ie Sports.ie - Live Sports news and RSS feeds]
- [http://www.thefamousquotations.com/subjects/sports-and-competition-quotations.htm Sports Quotations]
- [http://www.newworldsports.net New World Sports - Sports Commentary]
- [http://www.pressboxnews.com/ Sports News Aggregator]
- [http://dmoz.org/Sports/ Open Directory Project - Sports]
- [http://dir.yahoo.com/Recreation/Sports/ Yahoo! - Sports]
- [http://news.google.com/news?topic=s Google - Sports News]
- [http://uk.newsbot.msn.com/s/?id=2 MSN - Sports News] (UK)
- [http://news.yahoo.com/news?tmpl=index&cid=755 Yahoo! - Sports News]
- [http://www.sportsfilter.com SportsFilter - Community Weblog]
- [http://www.kungfufollowme.com/ Chinese Kung Fu: Tai Chi And Shaolin Kung Fu]
- [http://www.sports-facts.com/ Sports-Facts.Com!] Category:Games
- Category:Technology ko:스포츠 ms:Sukan ja:スポーツ simple:Sport th:กีฬา

Weight training

Weight training is a form of exercise for developing the strength and size of skeletal muscles. It is a common type of resistance training, which is one form of strength training. Properly performed, weight training can provide significant functional benefits and improvement in overall health and well-being. In one common training method, the technique involves lifting progressively increasing amounts of weight, and uses a variety of exercises and types of equipment to target specific muscle groups. Weight training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise. Weight training differs from bodybuilding, weightlifting, or powerlifting, which are sports rather than forms of exercise. Weight training, however, is often part of their training regimen.

History

Main article: History of strength training History of strength training Hippocrates eloquently explained the principle behind weight training when he wrote "that which is used develops, and that which is not used wastes away." Progressive resistance training dates back at least to Ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown. Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century. The dumbbell was joined by the barbell in the latter half of the 19th century. Early barbells had hollow globes that could be filled with sand or lead shot, but by the end of the century these were replaced by the plate-loading barbell commonly used today. Strength training using isometric exercises was popularised by Charles Atlas from the 1930s onwards. The 1960s saw the gradual introduction of exercise machines into the still-rare strength training gyms of the time. Weight training became increasingly popular in the 1980s, following the release of the bodybuilding movie Pumping Iron and the subsequent popularity of Arnold Schwarzenegger. Since the late 1990s increasing numbers of women have taken up weight training, influenced by programs like Body for Life.

Basic principles

A repetition (or "rep") is the act of lifting and lowering a weight once in a controlled manner. A "set" consists of several repetitions performed one after another with no break between them. The number of repetitions per set depends upon the aims of the individual performing the exercise. Sets with fewer reps are performed using more weight.:
- Sets of 1 to 5 repetitions primarily develop strength, with less impact on muscle size and none on endurance.
- Sets of 6 to 12 repetitions develop a balance of strength, muscle size and endurance.
- Sets of 13 to 20 repetitions develop muscle size, and particularly endurance, with less impact on strength.
- Sets of more than 20 repetitions are considered to be an aerobic exercise. Individuals typically perform one to six sets per exercise, and one to three exercises per muscle group, with short breaks between each set. The duration of these breaks determines which energy system the body utilizes: for example, performing a series of exercises with little or no rest between them is referred to as "circuit training", and the body will draw most of its energy from the aerobic energy system (as opposed to the ATP-CP or glycogen systems). Training to achieve different performance goals (Supertraining, Mel C. Siff PhD)

Variable	Strength	Power	Hypertrophy	Endurance
Load (% of 1RM)	80-100	70-100	60-80	40-60
Reps per set	1-5	1-5	8-15	25-60
Sets per exercise	4-7	3-5	4-8	2-4
Rest between sets (mins)	2-6	2-6	2-5	1-2
Duration (seconds per set)	5-10	4-8	20-60	80-150
Speed per rep (% of max)	60-100	90-100	60-90	6-80
Training sessions per week	3-6	3-6	5-7	8-14

Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved. Each exercise should be performed according to its description; otherwise injury may result. This is known as "good form." Researchers at the University of Florida at Gainesville established that a single set of an exercise is virtually as effective in developing fitness as the typically recommended three sets [http://www.ms-se.com/pt/re/msse/fulltext.00005768-200001000-00035.htm]. They compared two groups of individuals who performed the same weight-training exercises for 13 weeks, one group performing one set for each exercise and the other performing three. At the end of the experiment period, those who had performed three sets, which took them an hour each time, had only 2% more strength and endurance than those who had performed one set in 25 minutes. This experiment is of great significance for individuals with limited free time wanting to incorporate weight training into their lives.

Progressive overload

In one common method, weight training uses the principle of progressive overload, in which the muscles are overloaded by attempting to lift at least as much weight as they are capable of. They respond by growing larger and stronger [http://darkwing.uoregon.edu/~iishp/Berger3.html]. This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance. However, performing exercises at the absolute limit of one's strength (so-called "one rep max" lifts) is considered too risky for all but the most experienced practitioners, or novices under expert supervision. Moreover, most individuals wish to develop a combination of strength, endurance and muscle size. One repetition sets are not well suited to these aims. Practitioners therefore lift somewhat smaller (sub-maximal) weights, with more repetitions, to fatigue the muscle—and all fibres within that muscle—as required by the progressive overload principle. Commonly, each exercise is continued to the point of momentary muscular failure. Contrary to widespread belief, this is not the point at which the individual thinks they cannot complete any more repetitions, but rather the first repetition that fails due to inadequate muscular strength. Training to failure is, however, a controversial topic. The proponents of High Intensity Training—Mike Mentzer, Arthur Jones and Ellington Darden—advise training to failure on every set. But other experts believe that this will lead to overtraining, and suggest training to failure only on the last set of an exercise [http://www.findarticles.com/p/articles/mi_m0801/is_10_65/ai_n6237328]. Some practitioners recommend finishing a set of repetitions just before the point of failure; e.g. if you can do a maximum of 12 reps with a given weight, only perform 11. Weight training can be a very effective form of strength training because exercises can be chosen, and weights precisely adjusted to safely exhaust each individual muscle group after the specific numbers of sets and repetitions that have been found to be the most effective for the individual. Other strength training exercises lack the flexibility and precision that weights offer, and often cannot be safely taken to the point of momentary muscular failure.

Recovery

Weight training creates muscle growth by causing microtrauma to the muscles. Muscles grow during the rest period following a workout by repairs to these areas of muscle, making them stronger than before. Weight training programs should therefore allow the muscles time to repair and grow, otherwise overtraining can occur. Therefore the individual should exercise caution in increasing the level of exertion. Muscle growth is normally completed within 36 to 96 hours, depending upon the intensity of the workout [http://www.pponline.co.uk/encyc/0002.htm] [http://umanitoba.fitdv.com/new/articles/article.html?artid=21]. Novices commonly work out every other day, often scheduling workouts on Mondays, Wednesdays and Fridays. As weight trainers grow fitter and stronger, it takes more intense workouts to fully challenge their muscles. More advanced practitioners may exercise specific muscle groups only every three or four days. One solution to scheduling workouts around these needs is to split one's routine between several workouts, by exercising certain muscle groups on one day and the remainder on another. One common two-day split is the upper body – lower body split. Another is the front – back split, in which the pectorals, triceps and quadriceps are exercised on one day, and the lats, biceps and hamstrings on another. There are also three-day and four-day splits. By targeting different muscle groups, workouts can be scheduled more frequently than would otherwise be possible.

Benefits

Many people take up weight training to improve their physical attractiveness. Most men can develop substantial muscles; most women lack the testosterone to do this, but they can develop a firm, "toned" physique, and they can increase their strength by the same proportion as that achieved by men (but usually from a significantly lower starting point). Ultimately an individual's genetics dictate the response to weight training stimuli. The body's basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss and helps dieters avoid yo-yo dieting [http://www.cbass.com/METABOLI.HTM]. Moreover, intense workouts elevate the metabolism for several hours following the workout, which also promotes fat loss [http://www.scielo.br/pdf/rbme/v10n2/en_a06v10n2.pdf]. (Weight-training alone will not reduce levels of body fat without the help of a suitable diet.) Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints and reduce the risk of injury from everyday activities. Older people who take up weight training can reverse the loss of muscle tissue that normally accompanies ageing, and by doing so become less frail [http://www.strength-training-for-women.com/strength-training-benefits.html]. They may be able to avoid some types of physical disability. Heavy, weight-bearing exercise also helps to prevent osteoporosis [http://healthquarterly.com/summer_2003/default.asp?id=article06]. The benefits of weight training for older people have been confirmed by studies of people who began engaging in it in their 80's and 90's. Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of muscle contraction during weight training should be the same as that of the particular sport. One side-effect of intense exercise is that it increases levels of dopamine, serotonin and norepinephrine, which can help to improve mood and counter feelings of depression [http://adam.about.com/reports/000029_7.htm] (although in some cases this can lead to an almost addiction-like desire to exercise).

Common concerns

Is weight training the same as bodybuilding?

Although weight training is similar to bodybuilding, they have quite different goals. Bodybuilders compete in bodybuilding competitions, so they train to maximize their muscular size and develop extremely low levels of body fat. In contrast, most weight trainers train to improve their strength and endurance while not giving special attention to reducing body fat below normal. Weight trainers tend to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and to improve muscular symmetry. Pre-contest training for bodybuilders is different again, in that they attempt to retain as much muscular tissue as possible while undergoing severe dieting. However, the bodybuilding community has been the source of many of weight training's principles, techniques, vocabulary, and customs. One worrisome trend has been the spread of anabolic steroid use into neighbourhood gyms.

Is nutrition relevant for weight trainers?

Most people think of dieting in terms of weight loss, but weight trainers can also adjust their diet to improve the results from their workouts. Adequate protein is required for building skeletal muscle. Various sources advise weight trainers to consume a high protein diet with anywhere from 0.6 to 1.5 g of protein per pound of body weight per day (1.4–3.3 g per kg) [http://www.healthybiz2000.com/rxsports/articles/bp2.htm] [http://www.physsportsmed.com/issues/1997/08aug/muscle.htm]. However, many medical professionals believe that consuming more protein than the Recommended Dietary Allowance provides no benefits. Protein that is not needed for cell growth and repair nor consumed for energy is converted by the liver into fat, which is then stored in the body. Some people believe that a high protein diet entails risk of kidney damage, but studies have shown that kidney problems only occur in people with previous kidney disease [http://www.bellaonline.com/articles/art14944.asp]. A light meal consumed one to two hours prior to the workout ensures that enough glucose is available for the muscles. Water is consumed throughout the course of the workout to prevent poor performance due to dehydration [http://www.gncproperformance.com/articles/article/Default.aspx?id=48&lang=en]. A protein shake is often consumed immediately following the workout, because both protein uptake and protein usage are increased at this time [http://www.cruciblefitness.com/nutrition/etips/nutrition_protein_synthesis.htm]. Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any glycogen lost during the exercise period. Some weight trainers also take supplements (such as creatine) to aid muscle growth. However, the effectiveness of some products is disputed and others are potentially harmful.

Do women who train with weights look "bulky"?

Very few women can develop large muscles, no matter what program they follow; they simply lack the testosterone required to achieve this [http://us.commercial.lifefitness.com/content.cfm/strengthtrainingforwomen_1]. Normally the most that can be achieved is a look similar to that of a fitness model. Muscle is denser than fat, so someone who builds muscle while keeping the same body weight will look slimmer. The results obtained by female bodybuilders are extremely atypical: they are self-selected for their genetic ability to build muscle, they perform enormous amounts of exercise, and they often take anabolic steroids, or other drugs with similar effects. The muscular look is exaggerated by their very low levels of body fat.

Are light, high-repetition exercises effective for toning muscles?

Some weight trainers perform light, high-repetition exercises in an attempt to "tone" their muscles without increasing their size. This comes from misunderstanding the meaning of the word "tone." What most people refer to as a toned physique is one that combines reasonable muscular size with moderate levels of body fat. Muscle tone is a physiologic term that refers to the constant, low-frequency contractions that occur in all muscles all the time, even at "rest", which prepare them for future activity. This continuous slight tension in torso muscles contributes to maintaining good posture. High-repetition exercises should increase muscle size, but will not improve the latter type of muscle "tone.". Even performed as aerobic exercises they will have limited benefit, since aerobic exercise is most effective when it engages the whole body.

Is weight training safe for children?

Orthopedic specialists used to recommend that children avoid weight training because the growth plates on their bones might be at risk, but recent studies have shown that this concern is unfounded. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight. "Growth plate injuries have not occurred in any youth strength training study that followed established training guidelines."[http://kidshealth.org/parent/nutrition_fit/fitness/strength_training.html] The authors of DeLee & Drez's orthopaedic sports medicine, 2003 found similarly: "Review of the recent literature... ...reveals that there is no reason to prevent children from strength training in a well supervised, well-designed program." ⁸ This finding is in line with medical practitioners belief that young children must be supervised around weight training equipment. Like adults, they may be injured if a weight is dropped, or if they perform an exercise incorrectly. But, as children, they may also forget to follow the safety guidelines, or be tempted to act irresponsibly.

Can weight training help me slim down?

Yes, but not via the low weight/high rep approach that is usually used. Five minutes of crunches will expend only a small fraction of the energy used up in five minutes of running, because the abdominal muscles are so much smaller than the leg muscles. Instead, high weight/low rep exercises can be used to maintain (and possibly even increase) the body's muscle mass while dieting. This helps to prevent the metabolic slowdown that otherwise often limits the effect of dieting and causes post-diet weight gain. [http://www.edrugstore.md/Content.jsp?target=BodyResponsetoDieting]

Safety

8 Weight training can be one of the safest forms of exercise, especially when the movements are slow, controlled, and carefully defined. However, as with any form of exercise, improper execution can result in injury. When the exercise becomes difficult towards the end of a set, there is a temptation to "cheat", i.e. to use poor form to recruit other muscle groups to assist the effort. This may shift the effort to weaker muscles that cannot handle the weight. For example, the squat and the deadlift are used to exercise the largest muscles in the body—the leg and buttock muscles—so they require substantial weight. Beginners are tempted to round their back while performing these exercises. This causes the weaker lower back muscles to support much of the weight, which can result in serious lower back injuries. To avoid such problems, weight training exercises must be performed correctly. Hence the saying: "train, don't strain". lower back An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression "no pain, no gain" refers to the discomfort expected from such vigorous effort. It does NOT suggest ignoring the more severe pain that comes from injury. Discomfort can arise from other factors. Individuals who perform large numbers of repetitions, sets and exercises for each muscle group may experience lactic acid buildup in their muscles. This is experienced as a burning sensation in the muscle, but it is perfectly harmless. These individuals may also experience a swelling sensation in their muscles from increased blood flow (the "pump"), which is also harmless. Beginners are advised to build up slowly to a weight training program, untrained individuals may have some muscles that are comparatively stronger than others. An injury can result if, in a particular exercise, the primary muscle is stronger than its stabilising muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimise delayed onset muscle soreness. A sudden start to an intense program can cause significant muscular soreness. Unexercised muscles contain cross-linkages that are torn during intense exercise. delayed onset muscle soreness Weight trainers commonly spend 5 to 20 minutes warming up their muscles with aerobic exercise before starting a workout. They also stretch muscles after they have been exercised. The exercises are performed at a steady pace, taking at least 2 to 4 seconds to lift and lower the weight, to avoid jerks that can damage muscles and joints. Exercises where a barbell is held above the body, such as the squat or the bench press, are normally performed inside a squat cage, which can catch the bar, or in the presence of one or more spotters, who can safely re-rack the barbell at the end of the set if the weight trainer is unable to do so. Anyone beginning an intensive physical training program should consult a physician, because of possible undetected heart or other conditions for which such activity is contraindicated. There have been mixed reviews regarding the use of weightlifting belts and other devices, such as weight training gloves. Critics claim that they fool the lifter into thinking that their muscles are more capable than they really are, causing them to attempt to lift more than what would be naturally safe for them.

Types of exercises

Isometric, isotonic, isokinetic, and plyometric exercises

These terms combine the prefix "iso", meaning same, with "metric" (distance), "tonic" (strength) and "kinetic" (speed). In "isometric" exercises the length of the muscle does not change, in "isotonic" exercises the force applied to the muscle is relatively unchanged, and in "isokinetic" exercises the speed of movement is constant. In isometric exercises the muscles flex and hold a stationary position. No movement of a load takes place, and the exercises require little in the way of equipment. An example of an isometric exercise is placing the palms of the hands against each other and pushing. Strength increases only occur at the angles the joints are held at during the exercise [http://www.clearleadinc.com/site/exer_isometrics.html]. Isometric exercises are primarily used in physiotherapy and injury rehabilitation because the intensity can be rapidly and precisely adjusted, which makes them very safe. They are now rarely used outside this context. In isotonic exercises the muscles are used to push or pull a weight. Any object can be used for weight training, but dumbbells, barbells and other specialised equipment are normally used because they can be adjusted to specific weights, and are easily gripped. Elastic resistance bands are a cheap and portable alternative. Some exercises, such as the push-up, use the individual's body weight instead. Advanced practitioners often add weight to body-weight exercises such as the crunch by, in this case, holding a dumbbell on their chest. A third type of training, which is less common—except in sport-specific training or in rehabilitation—is isokinetic exercise. An exercise machine is used which registers the force applied to it by the user, and offers just that amount of resistance. (The rate of change of angle at the joints being utilised is kept constant.) This allows the user to exercise at the speed optimal for his needs, without the danger of being subjected to more weight than he can handle. Another form of training that often uses weights has a different goal. Plyometric exercises exploit the stretch-shortening cycle of muscles to enhance the myotatic (stretch) reflex. This involves rapid alternation of lengthening and shortening of muscle fibers against a resistance. The resistance involved is often a weighted object such as a medicine ball, but can also be the body itself as in jumping exercises. Plyometrics is used to develop explosive speed, and focuses on power instead of maximal strength, and may be used to improve the effectiveness of a boxer's punch, for example, or to increase the vertical jumping ability of a basketball player.

Isolation exercises vs compound exercises

basketball An isolation exercise is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. No other muscle groups are involved, and movement occurs only around the knee joint. Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg press movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves. Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural. basketball Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for "rounding out" a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises.

Free weights vs exercise machines

basketball Free weights are dumbbells and barbells. Unlike exercise machines, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual's stabilizer muscles. It is often argued that free weights exercises are superior for precisely this reason. But because exercise machines largely prevent users from performing exercises with poor form, they are safer than free weights—particularly for beginners. Moreover, since users need not concentrate so much on maintaining good form, they can focus more on the effort they are putting into the exercise—which may lead to faster progress. Some free weight exercises can be performed while sitting or lying on a Swiss ball. This makes it more difficult to maintain good form, which helps to exercise the deep torso muscles that are important for maintaining a good posture. Swiss ball There are a number of exercise machines that are commonly found in neighbourhood gyms. The Smith machine is a barbell that is constrained to move only vertically upwards and downwards. The cable machine consists of two weight stacks separated by 2.5 metres, with cables running through adjustable pulleys (that can be fixed at any height) to various types of handles. There are also exercise-specific machines such as the leg press. A multigym includes a variety of exercise-specific mechanisms in one apparatus. One limitation of many free weight exercises and exercise machines is that the muscle is working maximally against gravity during only a small portion of the lift. Some exercise-specific machines feature an oval cam (first introduced by Nautilus) which varies the resistance so that the resistance, and the muscle force required, remains constant throughout the full range of motion of the exercise.

Aerobic exercise vs anaerobic exercise

Weight training at high intensity (using a weight near the maximum the participant can lift for a given number of repetitions, or a lower weight and a sharp motion) is primarily anaerobic [http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=9397279&dopt=Abstract], and at low intensity (low weight and slower, steady motion) is substantially aerobic. Except in the extremes, a muscle will fire fibers of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on the load on the intensity of the contraction. This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic ("fast-twitch") and aerobic ("slow-twitch"), in order to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because the anaerobic muscle fiber uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited. In the aerobic regime the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail. Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise. Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process.

Exercises for specific muscle groups

aerobic Main article: Weight training exercises Weight trainers commonly divide the body's individual muscles into ten major muscle groups. These do not include the hip, neck and forearm muscles, which are rarely trained in isolation. The most common exercises for these muscle groups are listed below. The sequence shown below is one possible way to order the exercises. The large muscles of the lower body are normally trained before the smaller muscles of the upper body, because these first exercises require more mental and physical energy. The core muscles of the torso are trained before the shoulder and arm muscles that assist them. Exercises often alternate between "pushing" and "pulling" movements to allow their specific supporting muscles time to recover. The stabilising muscles in the waist should be trained last.

Advanced techniques

A number of techniques have been developed to make weight training exercises more intense, and thereby potentially increase the rate of progress:
- Drop sets do not end at the point of momentary muscular failure, but continue with progressively lighter weights.
- Pyramiding involves increasing weights and lowering reps. The first set is performed with a weight that would seem challenging for a higher number of reps, in subsequent sets this weight is increased and the reps decreased so that the new weight seems challenging for the smaller number of reps.
- Forced reps also occur after momentary muscular failure. An assistant provides just enough help to allow further repetitions to be completed.
- Supersets combine two or more exercises for different muscle groups. The exercises are performed back to back, with no rest period between them.
- Partial reps are performed with heavier weights. Only the easiest part of the repetition is attempted.
- Negatives are performed with much heavier weights. Assistants lift the weight, and then the weight trainer attempts to resist its downward progress. Alternatively, an individual can use an exercise machine for negatives by lifting the weight with both arms or legs, and then lowering it with only one.
- Super slow repetitions are performed with lighter weights. The lifting and lowering phases of each repetition take 10 seconds or more.
- Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group's supporting muscles to push it further than would otherwise be possible. For example, the upper and middle back muscles normally tend to help the biceps perform their function, however, if the back is fatigued then the biceps become isolated when they are worked out. When doing this type of exercise it is important to move from the largest muscle group to the smallest muscle group. waist
- Wrist straps (lifting straps) are sometimes used to assist in gripping very heavy weights. They are particularly useful for the deadlift. Some lifters, however, avoid using wrist straps in order to develop their grip strength.

References

Many of the most useful books about weight training contain the word "bodybuilding" in the title, but they should not be overlooked just for this reason. Weight trainers who are not interested in bodybuilding can ignore the material devoted to contest preparation, and still obtain much valuable information. # Darden, Ellington (2004). The New High Intensity Training. Rodale Books. ISBN 1594860009. # Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers. ISBN 0736041850. # Hatfield, Frederick (1993). Hardcore Bodybuilding: A Scientific Approach. McGraw-Hill. ISBN 0809237288. # Lombardi, V. Patteson (1989). Beginning Weight Training. Wm. C. Brown Publishers. ISBN 0697106969. # Pearl, Bill (2001). Getting Stronger: Weight Training for Men and Women. Shelter Publications. ISBN 0936070242. # Powers, Scott and Edward Howley (2003), Exercise Physiology. McGraw Hill. ISBN 0072557281. # Schoenfeld Brad (2002). Sculpting Her Body Perfect. Human Kinetics Publishers. ISBN 0736044698. # Schwarzenegger, Arnold (1999). The New Encyclopedia of Modern Bodybuilding. Simon & Schuster. ISBN 0684857219. # DeLee, J. MD and Drez, D. MD, Eds. (2003). DeLee & Drez's orthopaedic sports medicine; principles and practice. Vol 1&2 ISBN 0-7216-8845-4

External links

- [http://www.exrx.net/Lists/Directory.html Exercise and muscle directory]
- [http://www.weight-training-guide.net A beginners guide to weight training]
- [http://www.stumptuous.com/weights.html Women-friendly weight training advice]
- [http://www.1st-muscle-guide.com Muscle building techniques]
- [http://www.drsquat.com/index.cfm?action=articles In-depth weight training articles]
- [http://www.aafla.org/SportsLibrary/IGH/IGH0306/IGH0306c.pdf A history of barbells and dumbbells]
- [http://www.workout-routines.boeafitness.com/ Various workout routines that progress from beginner, intermediate and advanced training.]
- [http://www.kettlestack.com/kettlebell_intro.html A short summary of kettlebell training in comparison to dumbbells]
- [http://www.chiroweb.com/archives/18/07/06.html Discussion of aerobic and anaerobic muscle fibers]
- [http://www.baye.com/ Information on High Intensity Weight Training]
- [http://www.swiss-ball-workout.com/ Swiss Ball Workouts - Articles, Tips, and Programs]
- [http://www.epicidiot.com/sports/exercise_routine.htm#lift_calculator 1-Rep Maximum Lift Calculator] ja:ウエイトトレーニング
- Category:Exercise

Weight training

History

Basic principles

Variable	Strength	Power	Hypertrophy	Endurance
Load (% of 1RM)	80-100	70-100	60-80	40-60
Reps per set	1-5	1-5	8-15	25-60
Sets per exercise	4-7	3-5	4-8	2-4
Rest between sets (mins)	2-6	2-6	2-5	1-2
Duration (seconds per set)	5-10	4-8	20-60	80-150
Speed per rep (% of max)	60-100	90-100	60-90	6-80
Training sessions per week	3-6	3-6	5-7	8-14

Progressive overload

Recovery

Benefits

Common concerns

Is weight training the same as bodybuilding?

Is nutrition relevant for weight trainers?

Do women who train with weights look "bulky"?

Are light, high-repetition exercises effective for toning muscles?

Is weight training safe for children?

Can weight training help me slim down?

Safety

Types of exercises

Isometric, isotonic, isokinetic, and plyometric exercises

Isolation exercises vs compound exercises

Free weights vs exercise machines

Aerobic exercise vs anaerobic exercise

Exercises for specific muscle groups

Advanced techniques

References

External links

1896

1896 was a leap year starting on Wednesday (see link for calendar).

Events

January - April

- January 4 - Utah is admitted as the 45th U.S. state.
- January 5 - An Austrian newspaper reports that Wilhelm Röntgen discovered a type of radiation later known as X-rays.
- January 12 - H.L. Smith takes the first X-ray photograph.
- January 18 - The X-ray machine is exhibited for the first time.
- February 1 - The opera La bohème premieres (Turin).
- February 1 - Walter Arnold, of Kent, England, is fined for speeding in excess of the contemporary speed limit of 2 mph
- February 11 - Oscar Wilde's play Salomé premieres in Paris.
- March 1 - With the Battle of Adowa, Ethiopia defends its independence from Italy.
- April 3 - First edition of Italian sports newspaper La Gazzetta dello Sport is published.
- April 6 - Opening ceremonies of the 1896 Summer Olympics, the first modern Olympic Games.

May - August

- May 8 - Cricket: Against Warwickshire, Yorkshire sets a still-standing County Championship record when they accumulate an innings total of 887.
- May 18 - The U.S. Supreme Court rules in Plessy v Ferguson, introducing the "separate but equal" doctrine.
- May 26 - Charles Dow publishes the first edition of the Dow Jones Industrial Average.
- May 27 - The costliest and third deadliest tornado in U.S. history levels a mile wide swath of downtown St. Louis, Missouri, incurring $2.9 billion (1997 USD) in damages, killing more than 255 and injuring over 1,000 people.
- June 12 - J.T. Hearne sets a record for the earliest date of taking 100 wickets. It is equalled by Charlie Parker in 1931.
- June 15 - ? Earthquake and tsunami in Sanriku, Japan, kills 27.000
- July 9 - William Jennings Bryan delivers his Cross of gold speech.
- July 11 - Wilfrid Laurier becomes Canada's seventh prime minister.
- August 16 - Skookum Jim Mason, George Carmack and Dawson Charlie discover gold in the Klondike.
- August 27 - The shortest war in the world - 9.02 - 9.40 between Britain and Zanzibar

September - December

- October 3 - Dalton brothers try to rob two banks but only Emmet Dalton survives the shootout
- October 5 - After a long siege, Brazilian government troops take Canudos in north Brazil, crushing Antonio Conselheiro and his followers
- November - William McKinley defeats William Jennings Bryan in the U.S. presidential election.
- November 6 - Hale Johnson runs as vice-presidential candidate for

Weight-lifting

See also

External links

Sport

History of sport

A classification of sports

Opponent

Achievement

Sports that fall into multiple categories

Sportsmanship

Professionalism and the regulation of sport

Sport and politics

Art and sport

The terms 'sport' and 'sports'

Recommended reading

See also

External links

Weight training

History

Basic principles

Progressive overload

Recovery

Benefits

Common concerns

Is weight training the same as bodybuilding?

Is nutrition relevant for weight trainers?

Do women who train with weights look "bulky"?

Are light, high-repetition exercises effective for toning muscles?

Is weight training safe for children?

Can weight training help me slim down?

Safety

Types of exercises

Isometric, isotonic, isokinetic, and plyometric exercises

Isolation exercises vs compound exercises

Free weights vs exercise machines

Aerobic exercise vs anaerobic exercise

Exercises for specific muscle groups

Advanced techniques

References

External links

Weight training

History

Basic principles

Progressive overload

Recovery

Benefits

Common concerns

Is weight training the same as bodybuilding?

Is nutrition relevant for weight trainers?

Do women who train with weights look "bulky"?

Are light, high-repetition exercises effective for toning muscles?

Is weight training safe for children?

Can weight training help me slim down?

Safety

Types of exercises

Isometric, isotonic, isokinetic, and plyometric exercises

Isolation exercises vs compound exercises

Free weights vs exercise machines

Aerobic exercise vs anaerobic exercise

Exercises for specific muscle groups

Advanced techniques

References

External links

1896

Events

January - April

May - August

September - December