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February 14th, 2012 by Mary | Filed under Exercise, home gym.
People leading a sedentary life often suffer from obesity. This is a medical condition in which excess weight accumulates, particularly around the waist. Obesity is the major cause of several diseases such as cardiovascular diseases, Type 2 diabetes, osteoarthritis, and sleeplessness. The common causes of obesity are excessive intake of energy foods, lack of physical activity, and in some cases, genetic disorders. People affected by obesity should exercise regularly to reduce the body mass. Some people may not be able to devote enough time for outdoor exercises like walking, jogging, and swimming. It is better for such people to plan regular exercises at home in order to stay fit. In addition, eating nutritious food goes a long way in reducing weight. One of the best methods to reduce weight and strengthen various muscle groups is to implement a planned weight training program at home.
Weight training, also known as strength training or resistance training, is a systematic exercise schedule in which muscles of the body are challenged with some form of resistance. This could be weights, exercise bands, or the body’s weight or resistance. The objective of a weight training exercise is to increase the power of a specific muscle group. The usual method is careful, slow lifting and lowering of weights to target a specific muscle group. Although one can perform weight training exercises at gyms, fitness centers, or even in offices where workout gyms are installed for the convenience of staff, there are many people who prefer to perform weight training exercises in the comfort of home, with their own equipment.
Some of the most common home weight training equipment includes dumbbells, resistance machines, medicine balls, barbells, and an exercise mat for floor exercises.
-Dumbbells: Theses are the most usual type of free-weights and are very popular in the home due to their small size. Dumbbells differ in weight from 1 lb to more than 100 lbs. For a home gym two or three different weights may be sufficient. Each muscle group needs different weights for muscle strengthening and muscle building. By using lighter dumbbells a greater number of times, one can tone up the muscles. On the other hand, using heavier dumbbells fewer times will help in building muscles.
-Resistance training: In this type of weight training, the weights are hooked to a pulley, which moves as one pushes or pulls the machine. Resistance training is more controlled than dumbbells.
-Medicine Balls: Medicine balls use both weight and momentum to challenge muscles.
-Barbells: Barbells can be used for a variety of exercises, including the bench press and squats. The bench press uses weights on either end of a bar for upper body workouts. In a bench press, the bar and weights are pushed up using the chest muscles as one lies on one’s back on a flat bench. In order to do squats using a barbell, one should keep the bar across the back of one’s shoulders and while keeping the upper body stiff, bend the knees slowly, lowering oneself as much as possible. The exerciser should then slowly stand up, without disturbing the barbell or the upper body.
A significant portion of weight training involves using one’s own body to contract muscles. Push-ups, chin-ups, and sit-ups are fine examples of using the body’s weight to train arm and chest muscles.
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