High Intensity Resistance Training

High Intensity Resistance Training with Weights Basic Guidelines

Exercising regularly people try to achieve the various objectives. For some to look good is the ultimate goal, and still others want to improve their health and increase quality of life. Still you should want both – to look fit and be fit. You can work in those goals in different ways, and combine the various training methods and activities that will improve our ability and force the body on a number of positive changes.

Look Fit and Be Fit

If we want to develop a large number of changes and derive many benefits from training, surely we can do that by practicing with weights. Even though you may think how weights are only reserved for those who aim to build big muscles and athletes, training with weight is the ideal solution for active people of both sexes, various ages and life habits. Therefore, there are a lot of reasons why you should exercise with free weights.

Acceleration of metabolism: Exercise with free weights

Chest and triceps work-out. Finding it difficult to figure out a good type of work out schedule for yourself? Start with chest and triceps. A normal schedule would appear like this:
»Warm up on treadmill or any cardio machine for about 15 minutes
» Followed by lower ab workouts (at least 3-5 workouts)
» Flat Bench Press (3 x 10-12)
» Seated 1-arm Dumbbell Extensions (3 x 10 with both arms)
» Incline Bench Press (3 x 10)
» Lying Barbell Extensions (3 x 10-12)
» Decline Bench Press (3 x 10)
» Seated 2-arm Dumbbell Extensions (3 x 10)
» Warm down on treadmill or any cardio machine for 15-20 minutes.

Fat tissue does not consume a lot of calories, while the muscles increase the already burning calories even when you are not doing anything. So by training with weights, you can build up a few pounds of lean muscle mass, and get rid of excess fat deposits. This small change will have an impact on the acceleration of metabolism.

Strengthening of connective tissue-in addition to the muscle, exercise weight training strengthens ligaments and tendons that have an important role in the musculoskeletal system. Exercise with free weights will reduce the risk of injury during everyday physical activities.

Choosing the best home treadmill isn’t easy. Choose on type of workouts you plan to use the treadmill for. Runners will want to invest in a durable machine with a powerful motor , while walkers will be able to get by on less. Space is a factor as well.

Build up a few pounds of lean muscle mass, and get rid of excess fat deposits

Vigorous exercise is excellent for maintaining bone density. The process of aging results in a natural loss of bone mass. Women are especially sensitive because most of them are affected by osteoporosis after 50’s.

Focus on the quality and speed of exercise rather than quantity. If your repetitions start to slow down, terminate the set. Warm up with this simple pull-up routine.

Exercising with weights can prevent just that because it significantly affects the maintenance of bone mass. You can build nice posture with weights training. You’ll definitely increase muscle mass and decrease subcutaneous fat b loads, which gives a body pleasant appearance.

Vigorous exercise on machines

Regardless of which goals you want to accomplish; your training should include some form of power lifting to keep your muscles in shape. Strength exercises can be performed with various means and using a variety of methods.

It's fairly easy to get the hang of Cross-Trainers, so you feel comfortable right away. It's less stressful on the knee joints than weight-bearing equipment. The calorie expenditures for two popular machines.

Modern fitness centers offer different devices that can stimulate all muscles in the body. In addition to modern devices, a mandatory part of every gym must be free weights and benches. Most or all of your training on the machines should train individual muscles.

How to exercise with free weights?

The use of the machines has many advantages but also shortcomings, if your training is not well planned. machines are designed to guide you through movement without too much to attention to proper performance. Therefore, the risk of injury is small.

Training heavy will never go out of style, but when it comes to arms weight bench is ultimate choice. Any good routine should include heavy and lighter work to target more total muscle fibers.

They are also made with insurance that protects you from falling weights, etc. If you do not have a professional person who will teach you to do exercises with free weights, a safer and more efficient would be to train predominantly on the equipment.

Exercising in the gym: stabilization of movements in joints

The main drawback to exercising in the gym is considerably weaker stimulation of the muscles and the absence of their stabilization role when exercising. When you perform the exercises with rods most muscles actively participate in the stabilization of the body.

Also, most machines restrict movement to only two directions. Exercising with free weights you move joints and body in all three planes, as we move in daily activities. In most gyms you go directly to machines, so you should be spending less time and more attention to performing exercises.