Weight Training Exercises

Cardio workouts are mostly full body workouts. Cardio exercises help to increase the oxygen levels in the body and help to burn fat from all over the body. However, it is difficult to focus on a particular muscle group or burn fat from an excess body area using cardio. Hence, weight training is necessary. Weight training helps to get rid of excess fat from stubborn areas, like hip, abdominal and thighs. Also, continuously working on cardiovascular exercises can sag your body, but when cardio workouts are accompanied with weight training one can greatly tone the body. Hence, an exercise program should be well-balanced between the cardio workouts and weight raining exercises. Weight training also helps to build muscles and strength, and increase endurance. There are various weight training exercises. However, if you have never worked with weights, then it is advisable to enroll for a gym weight training program or hire personal instructor. This will ensure that you avoid any injuries while working out, and follow proper sets and amount of weights while working out.

Forming a Weight Training Workout Routine

Whenever, forming any exercise program always include the 5 components of physical fitness, which include cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. Hence, one needs to start their workout with a warm up, followed by a cardio session, then weight training and finally stretching exercises and techniques to increase their flexibility.

While designing an exercise program for yourself, take in account your body types. Weight training for men and women are slightly different, and there are lesser sets and lighter weights for women. If you can't join a gym for weight training and want to do it at home, then you will need to buy different weight dumbbell to workout at home. Exercises like leg extensions, hip adduction, lateral pull ups and downs need machines. Such machines are mostly found in gym. However, you can buy them for your home gym. However, such machines are expensive, so instead you can follow other exercises, that help to work out on the same muscle group.

People who are looking for weight training for runners, should include exercises that include the upper body workout. Apart from running and jogging, runners should focus on cardio workouts that utilize the leg muscle groups, some examples are elliptical trainer workout, water jogging and cycling on stationary bikes. If you are looking for exercises for weight loss, then consider adding more sets to your weight training workouts, and every month shift to more weights.

Weight Training Exercises

Mentioned below, are the various exercises according to the muscle groups.

Exercises for Shoulders

• Upright row
• Shoulder press exercises
• Military press
• Shoulder fly

Exercises for Triceps and Biceps

• Push downs
• Triceps extension
• Bicep Curls

Exercises for Chest

• Bench press
• Push up variations
• Chest fly

Exercises for Back

• Lateral pull downs
• Lateral pull ups
• Bent over row
• Back exercises
• Deadlifts

Exercises for Abs

• Abdominal crunches
• Bicycle crunch
• Leg raise

Exercises for Hips

• Hip adduction
• Hip abduction

Exercises for Legs

• Squats with dumbbells
• Leg press
• Lunges
• Deadlifts
• Leg extensions
• Leg curls
• Calf exercises

So, join a gym if you are a beginner for muscle building, or follow the above tips and use the above mentioned exercises, to form a well-balanced workout.