Increasing and strengthening muscle mass is what power training is all about. To do this, you have to make muscles work harder and longer than they generally do. This is where the concept of resistance comes in-working against force. Power training increases endurance and fitness, burns calories even when you are relaxed and reduces the risk of cardiovascular disease and osteoporosis.
Lifting weights is one method of power training. The two basic types of weights you can work with are
1) Free weights- work multiple muscles simultaneously, like quadriceps (front of the thigh) and the hamstring (back of the thigh). Hand weights, barbells and dumbbells belong to this category.
2) Weight machines- can isolate a muscle so that you can concentrate on a specific area. An example is the machine for leg extensions. This focuses on only the quadriceps.
Some people prefer to work with resistance bands, which are flexible and allow more improvisation. The body weight can be used as a tool for power training, like when you’re on the monkey bars or doing pushups.
Medical advice is very important before you start because this type of workout can put you at risk of injury (i.e. muscle tear) . For some people, like those with bad backs, lifting weights itself can cause health problems.
Beginners should start slowly and with low intensity workouts or your body becomes sore. Once your muscles get used to the pulling and pushing, it’s time to pump iron. Consult with a trainer or certified fitness expert. You should know the frequency of your workout and how to warm up and cool down. There should also be a supervisor standing by as you lift weights. This person is referred to as a ‘spotter’. Even the fittest people can make a mistake when it comes to bench presses and other lifts.
Here is the A, B, C of power training:
- Before using weights, try body weight exercises for a couple of weeks. These can be sit-ups, pushups and pull-ups. Be consistent in your workout so that you don’t strain the muscles.
- Don’t schedule lifting weights on consecutive days. You can get good results by working with weights three times a week.
- Before each power training session, be sure to warm up for at least 5 minutes. A brisk walk or pedaling a stationary bicycle will do.
- To prevent fatigue and boredom, limit your training sessions to no more than an hour.
- Always use the proper techniques. They have been tried and tested so there is no reason to experiment. First learn the technique without bothering about the weights you are lifting. Any wrong move in your sessions can undo all your hard work and result in serious injury.
- Exercise in sets of repetitions (reps) so that you gradually train muscles. The first set should be done lightly. The weight can be increased in the latter sets.
- You should spend 5-10 minutes cooling down. Stretching exercises work best here.
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