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Weight Lifting

Published on Jan 21, 2016

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1.

WEIGHTLIFTING

BY ANSEL CHESNEY
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Facts/statistics/definitions

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Weightlifting: the act of lifting barbells or other wights in a prescribed manner

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Facts:
Only 20% of women get the recommended 2 strength sessions per week

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15 minutes of weight lifting can burn 100 extra calories over the course of the day following the lift

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Post puberty, both men and women lose 1% of bone and muscle strength per year

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There are 14 million Americans who struggle with type 2 Diabetes. Weight lifting improves glucose control

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Weight lifting can boost metabolic rate by 15%

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Common myths about weight lifting

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"I'LL GAIN TOO MUCH BULK"

  • Need testosterone
  • Need many extra calories
  • Need very high intensity training
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"I HAVE NO CLUE WHAT IM DOING"

  • Many bodyweight exercises
  • Very simple movements
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"YOU WONT BURN CALORIES"

  • Takes energy to repair muscles
  • Burns more calories than single
  • Exercises like running
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"PEOPLE WILL STARE"

  • Called social physique anxiety
  • Most focused on own workout
  • Avoid peak times:mornings,
  • Late afternoons, evenings
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Positive consequences of weight lifting

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KEEPS WEIGHT OFF

  • Lifting just 3 times per week
  • Increases amount of calories
  • Burning in normal activities
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STRENGTHENS BONES

  • Promotes bone density growth
  • Reduces risk of osteoporosis
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HELPS CHRONIC CONDITIONS

  • Eases symptoms of back pain
  • Arthritis, obesity, heart disease
  • And diabetes
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IMPROVED BODY MOTION

  • Balance, flexibility,
  • Coordination
  • Reduces falling by 40%
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IMPROVES MOOD/ENERGY

  • Elevates level of endorphins
  • Antidepressant, aids in sleep
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Actions you can take to improve your health with weightlifting

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Consult doctor before starting any exercise regimen

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BODY WEIGHT EXERCISES

  • Push-ups
  • Jump squats
  • Mountain climbers
  • Can be done at home
  • Done in sets of 10-20
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FREEWEIGHTS

  • Barbells, dumbells
  • Benchpress, curls, squats
  • Lunges
  • Done in sets of 12 at heaviest
  • Weight possible before failure
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WEIGHT MACHINES

  • Require gym membership
  • Difficult to do correctly
  • Will need guidance from
  • Trainer/experienced lifter
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Bibliographies

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Emery, Lindsey. "Don't Fear the Weight Room." Health Oct. 2014: 41-44.Badgerlink. Web. 12 Jan. 2016.
Found on badger link, reputable data base

27.

Lliades, Chris. "7 Reasons to Add Strength Training to Your Workout Routine." EverydayHealth.com. Everyday Health, 29 Jan. 2015. Web. 12 Jan. 2016.

We comply with the HONcode standard for trustworthy health information: verify here.

28.

Fitness." Strength Training: Get Stronger, Leaner, Healthier. Mayo Clinic, n.d. Web. 17 Jan. 2016.

We comply with the HONcode standard for trustworthy health information: verify here.

Ansel Chesney