Safe Weight Training for Everyone
By Al Claussen
()
About this ebook
With exercises organized by muscle group, this guide is the perfect companion to bring along to the gym or weight room to guide you through simple and effective exercises. Weight training has been shown to improve overall health—especially when combined with other forms of exercise and a healthy diet—and is safe for adults of any age and fitness level. With a focus on the whole body, Safe Weight Training for Everyone clearly presents each exercise with step-by-step instructions and photos for ease of use while you train. Sections on weight training safety, necessary equipment and gear, and a section on the effectiveness of weight training for a healthy life complete this guide on getting the most out of your gym’s weight room.
Related to Safe Weight Training for Everyone
Related ebooks
BodyWeight BURN Rating: 0 out of 5 stars0 ratingsStrength Workouts Rating: 1 out of 5 stars1/5The Twenty-Minute Dumbbell Total Body Strength Training Workout Rating: 4 out of 5 stars4/5The Best Exercises To Effectively Build Full Body Maximum Strength Rating: 0 out of 5 stars0 ratingsSmart Muscle: Physical Training Guide for Busy People Rating: 0 out of 5 stars0 ratingsWhat is Body Sculpture Rating: 0 out of 5 stars0 ratingsHome Gym Strong: The Complete Collection Rating: 0 out of 5 stars0 ratings25 Weight Training Tips Rating: 1 out of 5 stars1/5Home Gym Strong - The Ultimate Edition Rating: 0 out of 5 stars0 ratingsFit: Smash your goals and stay strong for life Rating: 4 out of 5 stars4/5The Metabolic States Workbook: Track and Record Changes in Bodyweight and Composition Rating: 0 out of 5 stars0 ratingsKettlebell Training: The 30-Day Fat Loss and Muscle Gain Workout Plan Rating: 0 out of 5 stars0 ratingsSpirit, Mind and Body Building Rating: 0 out of 5 stars0 ratingsStrength Training at Home: How to Get a Toned and Muscular Body by Home Workout Rating: 3 out of 5 stars3/5Fit Body Roadmap Rating: 0 out of 5 stars0 ratingsNano Workouts: Get in Shape and Lose Weight During Everyday Activities Rating: 0 out of 5 stars0 ratingsGuaranteed muscle part 2: Back exercises Rating: 0 out of 5 stars0 ratingsIt's All About the Chicken! Simple and Delicious Recipes Rating: 0 out of 5 stars0 ratingsThe Ultimate Kettlebell Guide: How to Lose Weight and Getting Ripped in 30 Days Rating: 0 out of 5 stars0 ratingsBullet Proof Guide For: Bodybuilding, Fitness, Exercise, Supplementation, Diet, Training, & Mechanics Rating: 0 out of 5 stars0 ratingsMuscles Without Tears: Weight Loss and Muslce Building Program Rating: 0 out of 5 stars0 ratingsBodybuilding how-to Rating: 0 out of 5 stars0 ratingsSenior Fitness - UK Edition Rating: 0 out of 5 stars0 ratingsStrength Training Essentials: 7 Day Workout Plan Rating: 2 out of 5 stars2/5Bodyweight Training: How to Use Calisthenics to Become Fitter and Stronger Rating: 0 out of 5 stars0 ratingsStretching by Scott Bolinger Rating: 0 out of 5 stars0 ratingsThe Weight Training Diary Rating: 5 out of 5 stars5/5Strength Training Thresholds: The Key to Consistent Strength Gains Rating: 4 out of 5 stars4/5
Exercise & Fitness For You
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Tight Hip Twisted Core: The Key To Unresolved Pain Rating: 4 out of 5 stars4/5Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go Rating: 4 out of 5 stars4/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5The Calisthenics Codex: Fifty Exercises for Functional Fitness Rating: 4 out of 5 stars4/5The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body Rating: 4 out of 5 stars4/5Polishing the Mirror: How to Live from Your Spiritual Heart Rating: 5 out of 5 stars5/5The Power of Now by Eckhart Tolle: Summary and Analysis Rating: 5 out of 5 stars5/5Yoga: 50 Poses and Meditations for Body, Mind, and Spirit Rating: 0 out of 5 stars0 ratingsConvict Conditioning: How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength Rating: 4 out of 5 stars4/5The Yoga Beginner's Bible Rating: 4 out of 5 stars4/5Roxane Gay & Everand Originals: Built for This: The Quiet Strength of Powerlifting Rating: 5 out of 5 stars5/5Weight Lifting Is a Waste of Time: So Is Cardio, and There’s a Better Way to Have the Body You Want Rating: 3 out of 5 stars3/5Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Rating: 4 out of 5 stars4/5Enter The Kettlebell!: Strength Secret of the Soviet Supermen Rating: 4 out of 5 stars4/5The 21-Day Shred: The Simple, Scientific Program to Get Lean Now! Rating: 3 out of 5 stars3/5The Yamas & Niyamas: Exploring Yoga's Ethical Practice Rating: 5 out of 5 stars5/5Clean & Lean: 30 Days, 30 Foods, a New You! Rating: 4 out of 5 stars4/5The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight Rating: 5 out of 5 stars5/5The Seven Spiritual Laws of Yoga: A Practical Guide to Healing Body, Mind, and Spirit Rating: 5 out of 5 stars5/5Tai Chi for Beginners and the 24 Forms Rating: 0 out of 5 stars0 ratingsYoga for Witches Rating: 4 out of 5 stars4/5Gary Taubes' Why We Get Fat: And What to Do About It Summary Rating: 4 out of 5 stars4/5Felon Fitness: How to Get a Hard Body Without Doing Hard Time Rating: 5 out of 5 stars5/5Wheels of Life: A User's Guide to the Chakra System Rating: 4 out of 5 stars4/5Super Joints: Russian Longevity Secrets for Pain-Free Movement, Rating: 5 out of 5 stars5/5
Reviews for Safe Weight Training for Everyone
0 ratings0 reviews
Book preview
Safe Weight Training for Everyone - Al Claussen
FOREWORD
Today, more people than ever are attempting to improve their level of fitness using numerous methods and approaches. Every personal trainer or strength and conditioning coach has his or her own theory about which approach is the most effective. The balance between improving strength, flexibility, and cardio can be challenging and is often different for each individual. With so many choices and differing opinions out there, deciding the best way to improve upon your fitness can be difficult and even overwhelming.
By no means is this book intended to answer the question What should I be doing to get in shape?
It’s written for the purpose of providing a comprehensive (but not exhaustive) list of exercises for the development of strength and offers instructions on how to safely and effectively execute the movements and techniques. The exercises in this book are designed for a wide range of people at all different levels of fitness, from novices with no prior weight-training experience to seasoned athletes and weight lifters.
This book uses similar techniques to those described in Joe Weider’s Weight Training for Sports, Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding, Vladimir M. Zatsiorsky’s Science and Practice of Strength Training, the American Council on Exercise’s Personal Trainer Manual, as well as those developed from my own personal experiences.
The section pertaining to safety and precautions is highly important. It should be read and completely understood before attempting any of the exercises. Your safety as well as the safety of others may depend upon it.
Finally, there is a small section discussing the advantages and drawbacks of using special training gear/accessories (such as lifting belts).
My father coached numerous high school sports, and I have a lifelong background in athletics and physical fitness. I have always had a deep interest in the physical, mental, and emotional side of people, and that surely had an impact on my own journey of self-discovery and personal improvement.
I was first exposed to weight training in high school, but it was during my early college years when I became fascinated with weights, finding tremendous satisfaction in the smallest of improvements in my physical strength and technique.
Aside from my own positive experiences with weight training, the objective benefits are quite well documented. Not only has weight training been shown to increase muscular strength, it also increases the strength of bones, ligaments (tissues that connect bones to each other), and tendons (tissues that connect muscles to bones). Not only do these benefits contribute to physical performance in both everyday life and more strenuous activities, but they can also reduce the chances of injury. Certain types of weight training can also lead to burning fat, weight loss, and improved cardiovascular endurance. On top of that, the benefits of weight training often lead to a better quality of life, an increase in confidence, and a stronger feeling of self-worth.
Cheers to you and your pursuit of a healthier, happier mind and body.
Al Claussen
GENERAL SAFETY CONSIDERATIONS
When engaging in an exercise program to improve physical fitness, it’s important to understand that these activities are designed to place a gradually increasing workload on cardiovascular, cardiorespiratory, and musculoskeletal systems in an attempt to improve their function. There is some risk inherent in all exercise, which includes but is not limited to:
Abnormal blood pressure or heart rate
Ineffective heart function and possibly, in some instances, heart attack or cardiac arrest
Soft-tissue injury (i.e., sprains and/or strains)
Before beginning any exercise program, it’s advisable to consult a physician to ensure physical readiness, especially if you have or have had one of the following conditions:
History of heart problems, chest pain, or stroke
Increased blood pressure
Any chronic illness or condition
Difficulty with physical exercise
Advice from a physician not to exercise
Recent surgery (within the last twelve months)
Pregnancy (now or within the last three months)
History of breathing issues or lung problems
Muscle, joint, or back disorder
Any previous injury still affecting you
Diabetes
Thyroid condition
Cigarette-smoking habit
Obesity (more than 20 percent over ideal body weight)
Increased blood cholesterol
History of heart problems in the immediate family
Hernia or any condition that may be aggravated by lifting weights
Current medication or drug use
Any health problems, known or unknown, could be severely complicated if activities are performed in an unsafe manner or against your physician’s advice. It’s always your responsibility to stop immediately and promptly report to the trainer and/or your physician at the first sign or symptom indicating physical abnormality or distress.
It’s also advisable to consult a trained supervisor to instruct you on the proper use of exercise equipment. Improper use could cause severe bodily injury to you and others in the area. If you choose to perform the exercises without the supervision of a trainer or without prior instruction, it’s your inherent responsibility to:
Carefully read the instructions and maintenance manuals before using a piece of equipment
Carefully follow the exercises in your program
Exercise at your own pace and avoid doing too much or overtraining
Start with very light weights
Be cautious with the use of free weights
Failure to comply could result in serious, catastrophic injury or even death.
Prior to using any machine or piece of equipment, carefully inspect the condition and alignment of belts, cables, chains, and any moving parts. It can be extremely dangerous to use exercise equipment or machines with loose, damaged, or missing parts. Do not use any machine if the belts or cables show signs of appreciable wear. Furthermore, be sure you know how to properly engage/disengage any safety stops/clips, and make sure that they are in proper working order and show no signs of wear.
When loading and unloading weight plates onto barbells or machines, use proper lifting techniques. If you are unsure of proper lifting techniques, consult a trained supervisor for thorough instruction. Load and unload weights evenly on both sides, never exceeding the maximum load specified by the machine. Be sure that the carriage, seat adjustments, and pull pins are in their fully engaged and locked positions. Finally, prior to performing any exercises with barbells or dumbbells, ensure that the weights are secure by sliding safety clips onto the