Weight-training

Introduction

Weight-training is not a true sport, but it is very useful type of exercise which can be used for various exercise goals or as a support to many other sports. It involves using resistive type exercises with varying sets, repetitions and weights. There are many types of weight-training machines around, but most experts recommend using free weights in preference because it improves posture, balance and uses a wider range of muscle groups. When weight-training the following is important:

• Use compound movements that involve the whole body (power cleans, deadlifts, squats, heave press, snatch and clean pulls) The cleans and pulls can be done from the floor or the hang and the squats can be done front or back, full or half, depending on the most relevant
• Secondary exercises that can also be of some use are bench press, press, weighted dips and weighted abdominal work (stomach exercise)
• The smaller isolation exercises can be useful, but only for rehab after injury.
• Weight sessions should range from 1-3 per week depending on time of year. In general athletes should do 3 in off-season to build strength or power and then drop to 1or 2 sessions for maintenance during the season.
• Sessions should last between 40 and 60 minutes and should start with compound movements and finish with secondary and abdominal work (stomach exercise)
• Training sessions should be planned and recorded for future reference.

Exercise goals

Weight training can be used in conjunction with a sensible eating plan to increase strength/power, improve endurance, help weight loss and encourage weight gain.

Diet

Weight training dietary requirements differ depending on the various exercise goals or sporting objectives. The key thing is to eat little and often, so that you are having around 5-6 meals a day with adequate amounts of carbohydrates, protein and essential fats.

• Carbohydrate for energy: Potatoes, pasta, rice, Breads, fruit
• Protein for muscle repair: Eat lean Meat, Fish, Poultry, Eggs, legumes, nuts, cottage Cheese
• Essential fats for co-ordination: oily Fish, nuts and seeds
• Water to replace fluids lost through perspiration: 2 litres per day
• See the section on Basic Nutrition for more information.

Supplementation

General suggestions for weight training include:

• Meal replacements – to substitute 1-3 meals a day provide nutrients needed for muscle recovery and repair after training. There are different formulas available which relate to the various exercise goals.
• Protein supplements – to enhance carbohydrate-rich meals and boost protein intake for muscle growth and repair.
• Carbohydrate supplements as drinks or bars for energy and carbo-loading. As needed before and after training.
• Creatine monohydrate will enable more explosive bouts of energy. Take 3grams to 10grams per day
• Fluid replacement drinks to prevent dehydration and cramping, and to improve endurance. Before, during and after training.
• Hi-potency multivitamin & mineral supplement to boost levels of nutrients especially Iron and the B-complex vitamins which affect energy levels (also see vitamins and minerals). 1-2 per day
• Vitamin C – really helps reduce muscle soreness after training with weights. 1-3 grams per day

Other supplements

In addition to the above there are many other supplements that can help the various goals of weight training depending on the requirements of the individual. See the following relevant sections:

Boosting endurance

Increasing strength

Weight loss

Weight gain

Joint Protection

Immune support

Vitamins and minerals

Drug testing

• All of the supplements above are not a concern for professional athletes and will not cause a positive drug test.

Professional athletes do need to avoid the following supplements:

• Citrus aurantium
• Sida cordifolia
• Androstenedione or Andro (not legally available for OTC sale in the UK)
• Ephedrine or ephedra (not legally available for OTC sale in the UK)
• Thermogenic/energy products containing any of the above.

Other comments

• Weight training is classed as a weight-bearing activity and is useful at strengthening bones and may be useful at reducing the risk of Osteoporosis (brittle bone disease).

This information is licensed for use by Wellbeing Information Systems Ltd ("WIS"), and protected by international copyright law. All rights are reserved. (email info@wisinfo.co.uk). The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.