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The weight-bearing exercise is repeated movements that strengthen the muscles, enhancing their strength and making it more resistant, thus shaping the body. Its basic principle is the overload, the muscles to develop when sustains and increases the weight over time. The muscles are prepared by fixed resistance machines, free weights and exercises performed on land. Combining this with aerobic anaerobic activity, in addition to stretching, driving the body a good overall fitness.

The weights are recommended from 18 years to the older, with a frequency of two to three times weekly, with the possibility of training days in a row if you train the upper body one day and lower the next day.

Its benefits have been described, highlighting the general increase in muscular strength and endurance, working multiple muscle groups simultaneously. But not only the weights used for this purpose, but also a good method of rehabilitation muscle and joint injury in the muscles and joints have been subjected to prolonged immobilization or rest. But keep in mind that weightlifting and bodybuilding exercises generally do not offer all the benefits of sport. It is therefore recommended to coordinate with other exercise.

The exercise machines should be individually adjusted, as appropriate, to avoid where possible the production of lesions. At the beginning of each session in the gym, warm up exercises should be performed for each muscle group along with gentle stretching exercises to prevent stiffness and other injuries.

You should go slowly …

It is certainly advisable to start this exercise with light weights, working every major muscle group, arms, legs, anterior thorax (chest), back, buttocks and abdomen, with two sets of fifteen to twenty, later moving to a weight that is heavy enough to fatigue the muscle exercised within a maximum of ten repetitions, and practicing as two series. Thus, we will work in both resistance and strengthening. Do not forget the cool down and relax after exercise, stretching the muscles slowly and gradually.

… And gradually increase

Finally, it should be noted that progress, we lift weights with increasing kilos. If we are prepared for more strenuous exercise, it is advisable to have a trainer who can guide us on the proper progression for the program to follow.

But beware:

It is important to remember that poor technique can lead to serious injury and that besides the usual sportswear, we can help optionally with back sash and gloves.

credit to: Dr. Sergio García Vicente

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