October 7th, 2009
Weightlifting belt is a basic and the most used equipment in this activity.
The tradition of wearing weightlifting belts derives from classic Olympic training/weightlifting for competitions and from contest participations. Presently, the use of weightlifting belts has been adopted by recreational weightlifters who buy these items for safety reasons. In fact, weightlifting belts serve for two purposes mainly: first of all they protect the lower back during the lifting of the weight in the upright position, and secondly, there the abdominal pressure increases which provides stability to the bones of the back and thus the grip and the weight lift is a lot more stable. Other additional benefits result from this kind of usage.
Bone shrinkage is less frequent among bodybuilders who use weightlifting belts for the performance of certain exercises. Reducing lower back compression is a great point in achieving all the premises for a safe and rewarding training. Most weightlifting belts have a narrow part in front and a wider one at the back. Such belts can also be worn the other way round for an increase of the intra-abdominal pressure, that is with the wider part in front even if this is more unconventional. Plus, with a belt, you’ll be more aware of the back position during certain postures thus performing exercises more correctly.
Not all exercises require the use of weightlifting belts; normally only maximal or submaximal lifts are suitable for such an item, because then you’ll put a lot of pressure on the back. Plus, there is a downside to using weightlifting belts extensively: the appearance of hypertension. Wear the belt moderately and only for the exercises that really need it. Lightweight lifting does not even need such a gear item, to give just an example of when to leave the belt out of the training.
Another downside to the extensive use of weightlifting belts is the strength decrease in the abdominal muscles, and we should not forget that these muscles are crucial for the stability of the trunk. This part of the body is less stimulated because of the belt and therefore tends to lose its strength. Consequently, while it protects the lower back against injuries, a weightlifting belt is not always a must-have accessory. It is a very useful equipment item, but make sure you know when to wear it and how to wear it for maximum positive results.
October 7th, 2009
Who is doing weightlifting? Why weightlifting and weightlifting type of exercises are greatly searched for and popular? Men and women?
Women weightlifters may seem like a rarity, but it is definitely a false idea and a prejudice to assume that force training is just for men. Well, this opinion may be shattered pretty soon if the number of female weightlifters increases; in fact, according to statistics women are more committed weightlifters than men. When there is a study that shows that one woman in five trains twice a week, what better evidence can we ask for? The great consequences of such sports practice are the improved health, the better body shape and the overall fitness.
Furthermore, women weightlifters are less exposed to osteoporosis, a bone disease that affects women over 40. In fact weight lifting prevents the loss of bone mass helping people stay healthier and younger. Although statistical reports don’t show great numbers, senior adults are sometimes encountered in gyms as well and, there is an increase in popularity here too. While in the late 90s, there were 11% of male weightlifters and 7% of female weightlifters over 65, in 2004, there were 14% of male senior adults and 11% of female seniors.
There is no gym without weightlifters; young and old, men and women they all want to look their best, lose weight and improve health. The highest numbers of weightlifters are amateurs, and there are very few professionals training in regular neighborhood gyms. The conditions are a bit different for Olympic training, and the athletes follow other rules. Nevertheless, the workout basics remain set for all weightlifters, and so are the nutrition, hydration and safety rules. Both men and women weightlifters should adapt the workout training to the specificity of their bodies.
Although working at home is also possible, nothing compares to gym training. There are all the equipment items necessary for weightlifters to perform exercises, and a safer environment for all the techniques. There is professional technical assistance, and one has the constant opportunity of being able to learn from peers. Lots of progress is made because of emulation, when people are stimulated by the better shape and performance of other amateur athletes. Men and women have learned to share their experience as weightlifters and now train side by side.
October 5th, 2009
Weightlifting nutrition and weightlifting equipments have a vital role in any success. One important tool in weightlifting is the weight training log.
A weight training log is the only way to tell whether you are making any progress with your gym work or not. When the weight training log does not show the results you expect, you need to revise your workout routine and identify the possible mistakes that you are making. Over-training or under-training, these could be two of the problems. As for the organization of the weight training log, there are several possibilities: the traditional form is to have columns for all every set and workout so that you may know the sets you perform, their date and the resistance. Another system is to organize the weight training log not by the work out dates but by the weight increases.
To give just an example of what a weight training log should look like, let’s analyze a column and see how you should interpret it. For example, if on your last training you worked on the bench presses doing 205 pounds in eight sets, on your new training session, the bench presses should hit 205 pounds but in nine reps this time. If you’d stick to the same number of reps and weight, there would be no growth in the resistance, strength and muscle mass, and you’d only reach the much dreaded plateau. Such a weight training log is not difficult to get, just search on the Internet or customize a workout sheet as you see fit and then print it.
The body weight before the training should be put down in a separate column. Although weight is not always relevant for the results of gym training, it is sometimes helpful particularly if you try to burn fat and replace it with lean muscle mass. Don’t forget to include a cardio section in the weight training log too. The workouts can be kept track of in relation with the cardio performance. It seems that when performed before the weight training, the cardio routine reduces the intensity of the exercises.
Such a section in the weight lifting log can help one better keep track of the evolution. Mood variations may help with training or can ruin it. If you include a section for mood in the log, you will be able to determine if the success of your exercises is not influenced or impaired by the way you feel when you train. Normally, you wouldn’t be able to make a pertinent observation from one week to another, unless you have this weight training log to check. If you see that at 5 pm on Mondays, you feel energized and this is a common occurrence, that means you’ve found a perfect time to train and you should stick to the program.
October 4th, 2009
As bigger and bigger number of search for weightlifting, so the rocketing amount of inquery and search for weightlifting equipments.
Weightlifting equipment is not a whim but a necessity when referring to items such as shoes, belts or gloves. Other than these, many online stores sell various accessories that are more or less useful to a weight lifter. The problem is that many bodybuilders do not know that the choice of the weightlifting equipment is influenced by the goals and the needs and not by fashion criteria. Thus, don’t waste your money on all sorts of useless items, and purchase something that you really need to improve the gym workout. Cardio exercises and strength training both at the gym or at home are the first to require and rely on such equipment.
Training is seriously improved by the use of weightlifting hooks if you know how to integrate them in the workout routine. With hooks more weights can be used at the same time and the number of reps is often superior. If you decide that you need weight lifting hooks, the best to buy are made of solid steel, with almost zero chances of bending or breaking. Plus, the items have to be easy to use and adjustable for increased comfort. Belts, straps and attachments are other pieces of weightlifting equipment constantly sold in sports shops.
By using a belt you will significantly reduce the pressure on the lower back and thus minimize the risk of spinal injury. More stability and support for the muscles are also achieved by the use of such weightlifting equipment, although belts should not be used worn for all exercises but only for those that require the standing posture. Then, the intensity of the workouts can be improved if you use straps or attachments. These items of weightlifting equipment have a good impact on the strength and the grip allowing an athlete to maximize the personal training potential. The necessity of using such accessories results from the fact that the forearms have less strong muscles as compared to the legs and the back.
For home use, the main items of weightlifting equipment include barbells and dumbbells, but weight benches can also be purchased for body building in the comfort of your home. Machines are more common for gyms but they are produced in the home variant too with the possibility to work at various inclination angles and much more safely. It is good to know here that the more complex the weightlifting equipment, the higher the price, because workout machines don’t come cheap.