Strength Training Equipment

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Moses Dixon
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1 Lesson Strength Training Equipment By Carone Fitness The health and fitness industry today is booming. Not only are various types of exercises constantly evolving and increasing in popularity, but the type of exercise equipment that is available is also expanding. One can rarely turn on the TV without finding an infomercial about some revolutionized exercise gadget. 1

your level of fitness. This lesson focuses on strength training equipment.

2 With so much exercise paraphernalia available, it can be a little overwhelming. The lessons in this section provide an overview of some basic pieces of exercise equipment what they are and how they can be used to help you increase your level of fitness. This lesson focuses on strength training equipment. Dumbbells What: handheld weights Use: Dumbbells can be used in most strength training exercises to target and strengthen specific muscles. Lighter hand weights can sometimes be incorporated into light or moderate intensity cardiovascular activities, such as walking, in order to increase intensity. 2

When using free weights, more core stabilization is involved in the exercise.

3 Dumbbells Benefits: The use of dumbbells adds resistance to any workout, thus increasing muscle strength and endurance. Adding resistance has also been shown to increase bone density. In contrast to using strength training machines, dumbbells would be considered free weights. When using free weights, more core stabilization is involved in the exercise. Dumbbells Precautions: When picking up and lowering weights, be sure to use your legs and not your back. Always be sure to keep your core tight and spine in alignment. If a weight is too heavy, do not compensate by arching or engaging your lower back. Instead, move to a lighter weight or fewer repetitions. 3

Different exercises require lighter or heavier weight, so adjust as you need.

4 Barbell What: a weighted bar or a bar with weighted plates on the ends Use: Barbells can be used in most strength training exercises to target and strengthen specific muscles. Variations: On most barbells, you should be able to adjust the amount of weight on either end. Different exercises require lighter or heavier weight, so adjust as you need. Barbell Benefits: Like dumbbells, barbells are also considered free weights in which you engage more core and auxiliary muscles. The use of barbells in strength training exercises also increases strength, endurance, and bone density. 4

Barbell Precautions: When picking up and lowering weights, be sure to use your legs and not your back. Always be sure to keep your core tight and spine in alignment.

5 Barbell Precautions: When picking up and lowering weights, be sure to use your legs and not your back. Always be sure to keep your core tight and spine in alignment. If a weight is too heavy, do not compensate by arching or engaging your lower back. Instead, move to a lighter weight or fewer repetitions. Ankle Weights What: weights that strap around your ankles Use: Used to increase resistance when performing leg-strengthening exercises, such as leg lifts. Can be used for increased intensity when performing cardiovascular activities. 5

6 Ankle Weights Benefits: Increases resistance on leg exercises in situations that would be difficult to add dumbbell resistance. Precautions: By adding additional resistance, you may need to decrease repetitions or intensity. What: a rubber or elastic tube or band Use: Resistance bands are used to increase the resistance and workload of an exercise. 6

Variations: There are different thicknesses of bands available. The thicker bands generally provide more resistance, while the thinner bands provide less.

For instance, if you are doing a bicep curl with the band anchored at your feet, you can widen your feet to decrease slack and increase resistance or you can stand on the band with only one foot to

7 Variations: There are different thicknesses of bands available. The thicker bands generally provide more resistance, while the thinner bands provide less. You can also vary the amount of resistance by increasing or decreasing the slack on a band. For instance, if you are doing a bicep curl with the band anchored at your feet, you can widen your feet to decrease slack and increase resistance or you can stand on the band with only one foot to decrease resistance. Benefits: As with any type of resistance, the use of resistance tubing will increase strength, endurance, and bone density. Unlike dumbbells and barbells, which are static resistance (the weight stays the same), resistance tubes provide dynamic resistance meaning the amount of resistance actually increases as you move throughout the exercise. For instance, if your feet are anchoring one end of the tube and you are doing a bicep curl with the handle, the further you get away from the anchor, the harder it becomes. 7

8 Benefits: In addition, resistance tubing is beneficial in that it allows you to change your point of gravity or resistance. With dumbbells and barbells, you are lifting weight, but you must be working against gravity in order to work the correct muscles. For instance, if are working your chest with dumbbells, you must be lying on your back in order for the resistance to have the optimal effect against gravity. With the resistance tube, you don t have to adjust your range of gravity, necessarily, to have resistance. The chest can be worked in a standing position. Precautions: Over time the bands can become worn and snap. 8

Weight Machines What: machines that provide resistance for specific muscles or muscle groups Use: Weight machines are used to target specific muscles for strength

9 Weight Machines What: machines that provide resistance for specific muscles or muscle groups Use: Weight machines are used to target specific muscles for strength training purposes. Benefits: Weight machines allow you to change the resistance easily. They also help you isolate and target specific muscles. Presented By Carone Fitness 9

FITT Principles of Strength Training

Lesson FITT Principles of Strength Training By Carone Fitness Introduction You should remember the FITT principle from your Fitness Fundamentals I. This principle gives you an idea of how to perform each