Exercise plays a key role in health maintenance and disease prevention, physical and mental. Regularly practice any physical activity, improves and enhances general health and physical fitness and psychological. With these two statements are highlighted the consequences of exercising in the body.



With the weights have to start slowly
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All in all, exercise can be distinguished:

aerobics, in which we placed the running, swimming or aerobics, with which increased the heart rate and respiratory

anaerobic, such as those in the ground or fixed resistance machines gym. With the first, it promotes cardiovascular fitness and lose weight, and the second is improved muscular fitness and strength.

In this article we discuss the gym and more specifically, weight training, which as physical exercise, go of course, in the western disciplines.

The gym

Among the options, therefore, for physical exercise, we can choose to attend a specialized sports center, fitness center, which offers a wide variety of activities, among which we select those that satisfy us with regard to individual needs and possibilities of physical activity and fitness.

In recent times, the motivation of the person who goes to a gym is not only an improvement in body image and physical performance, but has turned to improving and maintaining good health. To this add that the gym also has now become a rehabilitation center where they treat mild and moderate disorders of the musculoskeletal system, especially back pain . In the gym, and through specific exercise programs, can improve pain in the vast majority of patients and even those are better when treated in healthy people. The exercise, in these cases, you must practice for life, to maintain continuous improvement of the condition, always individually adapted.

Returning to a general, exercise training in a gym is recommended for people who need discipline and motivation to keep fit, allowing you to work with its own rhythm, with the help of a trainer to advise on the maintenance program. But always bearing in mind that a gym class is beneficial if it can continue to completion, learning how to dispense the pace to it.

It is important to consider the coach's motivational skills and personal values if the class level is appropriate and in doing so, it is advisable to test various offers.

Each activity must consider the benefits and possible risks, and the frequency and the training is advised. And so we have circuit training, aerobics, step, ballroom dancing, ballet and weight training. On the latter we will stop in this chapter with more detail.

Weights

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 to overload the muscles to develop when it supports and increases the weight over time. The muscles are prepared by fixed resistance machines, free weights and exercises in soil. Combining this with aerobic anaerobic activity as well as stretching, driving the body to general fitness.

The weights are recommended from age 18 to older, more often two to three times weekly, with the possibility of training days in a row if you train 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 used the weights for this purpose, but also is a good method of rehabilitation muscle and joint injury in which muscles and joints have been subjected to long periods of 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 must be adjusted individually, as appropriate, to avoid possible injury production. 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, legs, arms, anterior chest (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 both endurance and strength training. You should not forget the cool-down exercises and relaxation after exercise, stretching the muscles slowly and gradually.

... And gradually increase

Finally, it should be noted that progress, we lift weights that are increasingly kilos. If we are prepared for more strenuous exercise, it is advisable to have a coach 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 lumbar sash and gloves.