Weight-Lifting
What is Weight Lifting?
The sport of weight-lifting involves boosting
muscle strength purely to enable
the weight-lifter to lift the heaviest possible weights. By comparison,
the aim of bodybuilders is to
build the biggest muscles (note: muscle size and strength are not highly
correlated), while people who do strength
exercises or resistance-training
or weight-training, are interested in
improving overall muscle strength in order to raise their overall level
of physical fitness. Weight-lifting involves following a very specific
type of fitness and training regime.
Types of Weight Lifted
Competitive Weight-Lifting
The basic type of weight used in modern competitive lifting is the barbell,
a steel bar to which caste iron or steel disc weights are attached at
each end. The two main types of international lifts are the Snatch
and the Clean and Jerk. In the Snatch the barbell is lifted from
the floor to arms length overhead in a single continuous explosive movement
with the lifter being permitted to move his feet or to squat under the
bar as he lifts it to it's final position. The Clean and Jerk is a two-part
lift. After lifting the barbell to his shoulders, the lifter jerks it
overhead to arms length in his own time. In both lifts the lifter must
complete the lift with his feet in line, body erect, arms and legs extended.
The barbell in control overhead, and he must either hold the weight overhead
for two seconds or wait for the referee's signal before lowering the barbell
back to the floor.
Recreational Weight-Lifting
The types of weights lifted in the gym include:
(1) Freeweights, such as dumbells, barbells
and body-bars. Free weights allow you to work a particular muscle group
and also to work other muscles (eg. triceps, pecs, abs, quads)
that assist in the lift-action.
(2) Weights lifted by exercising on weight-training
machines, such as leg-press and lat-pulldowns. Weight machines, which
are ideal for circuit training, are designed to exercise only certain
muscle groups, and resistance levels can be progressively increased for
optimal load.
Questions About Weight-Lifting
How Often Do I Need to Lift Weights?
Research indicates that nearly all the benefits of resistance training
are likely to be obtained in two 15-20 minute training sessions per week.
However, gaining the strength and techniques required for competitive
weight-lifting takes years.
Does Weight Lifting Reduce Stomach Fat?
Not necessarily. Remember, there is no such thing as spot weight reduction.
The only way to get a flat stomach is to eat fewer calories than you expend
on exercise. Even then, the fat you lose initially may not come from your
waistline.
Does Muscle Turn to Fat When You Stop
Weight-Lifting?
No. Muscle and fat are two different types of tissue. Unused muscle doesn't
turn into fat, and fat can't turn into muscle. When muscles aren't used
or worked, they simply shrink in size.
Does Weight Lifting Make Women Very Bulky?
No. It takes a greal deal of intensive training, plus the right
genes, to become noticeably bulky. In any case, a program of stretches,
before and after lifting weights, will keep your muscles leaner.
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