Weight Training - Machines, Free Weights

Weight Training - Machines, Free Weights Fitness Training

Weight Training - Machines, Fr Description

Weight training is an excellent way to build muscular strength and endurance. Resistance training can also foster the development of lean muscle tissue, which helps promote a more favorable body composition. Machine weight training is generally safer than free weight training because the weights are fastened to the apparatus and cannot fall on you. Free weights are not secured in this manner. Thus, it is possible for them to fall on you or someone else when safe lifting procedures are not followed. Free weights will help improve coordination and balance to a much greater degree than machines. When participating in free weight activities, always use collars and spotters. Knowledge of proper weight training procedures is essential to avoid injuries and to maximize results of a workout. Beginners should seek advice and instruction from a qualified fitness or conditioning professional. Always warm-up and stretch before participating in weight training activities.

Weight Training - Machines, Fr Warnings

  • Weight training injuries normally occur in three ways: improper form and technique, attempting to lift more weight than your body can handle, or overtraining/under-recuperating. Take precautions to reduce these

Weight Training - Machines, Fr Risks

  • People experiencing chronic pain of the lower back, knee, shoulder, elbow, ankle, or wrist should seek medical clearance before engaging in a weight training program.
  • People with high blood pressure should avoid high repetition or heavy overhead lifting movements as well as isometric contractions unless given explicit permission by their physician. Risks
  • Lower back strain
  • Knee injury: tendinitis, chondromalacia, cartilage/ligament damage
  • Shoulder problems include muscular strain and bicipital tendinitis
  • Tendinitisin the arms

Weight Training - Machines, Fr Sport-specific applications

  • Competitive lifting (Olympic lifting and Power lifting)
  • Body building
  • Strength training provides a solid foundation of muscular strength, endurance, and anaerobic conditioning as well as helping to prevent injury for many other sports

Weight Training - Machines, Fr Applicable substitutions

  • Resistance training can be done using a variety of different methods: weight machines, free weights, surgical tubing/rubber resistance coils, pulley and cable machines, water resistance (aqua-exercises), isometric resistance, isokinetic equipment or calisthenics (bodyweight or partner resistance)
  • Optional lifting aides: knee wraps, weight belt, wrist wraps, gloves, straps and chalk
  • Clothing: loose fitting and comfortable, should be non-restrictive

Weight Training - Machines, Fr Reference sources, organizations and publications

  • See the Strength/Resistance Training section of this guide


Cardiorespiratory: Anaerobic/Interval

Fitness Benefits

  • Cardiorespiratory 1
  • Flexibility 3
  • Muscular Strength 5
  • Muscular Endurance 5
  • Body Fat Recution 1

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 1
  • Coordination/Skill 1

Muscle groups used

Primary muscles: every major muscle group should be involved if the training program is well-balanced

Energy expenditure

Approximately 0 Calories per minute per pound of body weight

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