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Weight Loss Exercise

Weight Training Belts – Are They Necessary?



Weight training belts used to be worn only by power lifters and Olympic weightlifters. These days, however, you see more people with varying degrees of skill and experience wearing these weightlifting belts. You may want to know if this device is necessary for recreational lifters. What is the proper way to use the belt, and what adverse effects can arise from the misuse of weight training belts?

Weight Training Belts Are They Necessary?

Weight Training Belts

Weightlifting belts are primarily used for heavy power lifting exercises such as deadlifts and squats. The belts serve the purpose of preventing lower-back injuries and can help increase the amount of weight lifted. While they offer some benefits when lifting heavy weights, a weight training belt is not necessary all of the time.

How Weight Training Belts Work

A weight training belt works in two ways. First, it reduces stress on the lower back while lifting in an upright position. The belt compresses the contents of the abdominal cavity, thus increasing the intra-abdominal pressure or IAP. This provides more support in front of the bones in the lower back, allowing the spinal erector muscles to produce less force while lifting. The belt also reduces lower back compression or spinal shrinkage.

Second, the belt prevents back hyperextension. By forming a rigid wall around the lower torso, back movement is limited. The belt also prevents sideward bending and twisting.

Wearing a weight training belt allows an individual to complete a greater number of repetitions or increase their one-repetition maximum weight. The belt also reduces the risk of lower back injuries.

Disadvantages of Weight Training Belts

Wearing a belt too often especially when performing exercises with weights below your maximum may lead to a decrease in performance. This is because the belt prevents you from engaging and strengthening your core and abdominal muscles used while lifting. Strong abdominal muscles are important if you want to lift more weights especially during squats and deadlifts.

When Should You Use A Weight Training Belts?

It is best to use a weight training belt only when lifting maximum or near-maximum weights for exercises that stress the lower back. When working with lighter weights, leave the belt off. This will help develop your abdominal and lower back muscles. Obviously, you will not need a weight belt for exercises that do not put stress on the lower back, such as bicep curls.

Important Considerations

While a weight training belt can help prevent lower back injuries, it is always best to learn and practice the proper technique when lifting. Also, be sure to lift an appropriate weight. Remember to lift with your legs and not your back. The spine must remain in a stable and neutral position.

Beginners should be able to demonstrate proper form with lighter weights before moving on to maximum or near-maximum weights. Make sure a spotter is available when doing heavy lifting as weight training belts will give you stability but not strength


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Weight Loss Exercise

Benefits of Weight Training Exercises



Once confined to bodybuilders with huge muscular physiques, weight training is now gaining acceptance from men who want to bulk up their body and women who want toned muscles and stronger bones. People who go to the gym or work out at home find it beneficial to add weight training exercises to their fitness regimen.

While fitness experts recognize the importance of cardio workouts, the consensus in physical fitness these days is to include strength training for overall fitness. Cardio workouts increase the oxygen levels in the body and helps burn fat.

However, weight training exercises are also important if you want to firm up your abdomen, thighs, arms, and hips. Cardiovascular exercises can cause your body to sag, but when accompanied by weight training exercises you will have a wonderfully toned and firm body. Strength training exercises offer the following benefits:

* Improve your muscular strength and endurance- Weight training exercises will make you stronger and help your muscles work longer.

* Improve functional capacity and ability- Working out with weights will improve your coordination and balance and help you avoid injuries. For example, you’ll find it easier to climb stairs and reduce the risk of falling.

* Lower blood pressure- People who lift weights experience normal blood pressure levels.

* Prevent osteoporosis- Studies show that strength training exercises lower the risk of osteoporosis especially in women. Lifting weights will help make your bones stronger.

* Increase your resting metabolic rate- Weight training exercises help raise your metabolism. Because muscles burn more calories than fat, if you have more muscles your body will burn more calories throughout the day.

* Improve psychological wellbeing- When you exercise, you will feel good about yourself. This will increase your confidence and self-esteem.

* Reduce lower back pain– People who exercise have less body fat and stronger core muscles. This helps minimize the risk of lower back pain.

Choosing a Weight Training Exercise Routine

For all-around physical fitness, your workout program should include exercises for cardiovascular endurance, strength training, and muscular endurance. You should also include routines to enhance your body’s flexibility.

Weight training exercises for men and women differ slightly. Women usually work out with lighter weights and lesser sets. Also, men go through weight training exercises to bulk up while women prefer to tone their muscles without putting on too much bulk.

You can do weight training exercises at home if you do not have access to a gym. When working out at home, you will need basic exercise equipment such as dumbbells, weight bench, resistance bands, etc. Some weight training exercises like leg extensions and lateral pull-ups require exercise machines that you can find in a gym. You may want to buy some exercise equipment for your home gym, or do other weight training exercises that will work out the same muscles without the use of an exercise machine.


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Weight Loss Exercise

How to Avoid the Freshman 15 | Avoid the Freshman 15-



According to a recent study, college students start putting on pounds their first semester and continue to do so throughout their sophomore year. The notorious Freshman 15. The stress of entering a new school, being far from home and readily available junk food are just a few of the many factors that contribute to freshman weight gain.

Experts with the Top Trainers DVD set (www.buytoptrainers.com) have provided tips to ease the transition and lose/maintain your weight.

Avoid the Freshman 15- Buddy System

How to Avoid the Freshman 15

Avoid the Freshman 15

Staying motivated may require some help from a peer. Partner up with a friend and put together a weekly workout routine. Scout locations. Utilize the space on your campus, check out the track, hills or find the gym closest to your quad. Partnering up with a friend helps keep your focus on the right track when it comes to staying in shape.

Avoid the Freshman 15- Dorm Room Moves

Late night and didn’t get a chance to make it to the gym? There are simple exercises you can do in your room to stay fit. Grab your iPod and begin by marching in place and keep it moving. Dance your way into shape. Throw in reps of jumping jacks, squats and lunges. If you are not much of a dancer, use your building stairs. Run or walk up and down the flight of stairs, while listening to your favorite playlist.

Avoid the Freshman 15- Fitness Night

Grab your group of friends and have a weekly fitness night. Hit the college lounge area with your favorite fitness DVD and workout, while having a great time with the girls. Try a different workout every week to keep it new and fresh. The Top Trainers DVD set is a perfect example. With 10 different featured trainers, you can challenge your body with Latin dance, Interval Training, Kickboxing, Ballet and Pilates and much more.

Avoid the Freshman 15- Stressed? Destress with Yoga

Exams, papers and endless books to read have you stressed? Drop the bag of chips! Fitness DVDs are the perfect solution for a quick session to distress. With less time required than a trip to the gym, unwind and relax in the comfort of your own dorm room. Instead of popping open a bag of chips, pop in a fitness DVD and manage your stress in a healthy way. Exercise helps eliminate stress. Try Ellen Barrett’s 45-minute Yogini class featured on the Top Trainers DVD set (www.buytoptrainers.com).


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