My Fleep:
Health
Health
The Confusion About Weightlifting, Bodybuilding, And Lifting Weights
It is unfortunate, but true, that many people do not have a
genuine understanding of the value of weight training as an
important and effective part of any fitness or weight loss
program.
This is due, at least in part, to a misunderstanding on the
part of the public about three terms:
Weightlifting
Bodybuilding
Weight Training or Lifting Weights
Start talking about barbells, dumbbells, and "lifting
weights" to most people, and they often begin imagining
hulking figures they have seen on the covers of magazines
or portraying monsters in movies...although the "commando"
thing does grab some males. While most males would like to
have a nice physique, the pictures in the magazines tend to
unnerve them, or at least portray an image of someone
obsessed with "bulking up" and "getting ripped"!
Women especially tend to be turned off by the idea of
"weightlifting" partly because they fear that they too will
look somewhat like the males mentioned above. They may
also have seen pictures of professional female bodybuilders
or weightlifters. Many women, while desiring to lose
weight and be fit, like to feel that they are "feminine"
and that any sort of weight training will result in their
looking like these professional athletes.
As in many discussions, a portion of these fears is the
result of simple ignorance. I don't mean "ignorance" in
any derogatory way, either. I am equally "ignorant" of
nuclear physics and needlepoint simply because I have never
had cause to study them. However, were I to begin looking
for a hobby or a new career, I might avoid nuclear physics
because it seems too difficult, and needlepoint,
because...well...you know...it's for girls, and I'm a guy!
Were I to do a little research, however, I might find that
Rosie Greer, once an NFL lineman, was well known for his
needlepoint and NOBODY dared tell Rosie Greer he was less
of a man for his hobby. In fact, having this piece of
data, and learning that many people find needlepoint
relaxing, might make me a little more appreciative of
needlepoint and consider it for a hobby!
Well, let's do that with all this weightlifting confusion.
First of all, let's just say that training with weights;
lifting weights, using resistance training, using free
weights, weight machines, or resistance machines such as
the Bowflex, can be quite effective in any fitness or
weight loss program.
Second of all, don't worry about what you will look like if
you do choose to "lift weights". While the ultimate
outcome will be determined to some extent by genetics and
personal hormone levels, most weight training, if done
properly, will simply result in a strong, toned, healthy
body which exudes confidence and self assurance. women
will end up looking "feminine", and men will look
"masculine".
Those people you see in the magazines have chosen to train
in certain ways at certain levels of intensity, and have
opted for a dietary and supplement regimen that will only
be followed by those who WANT to wind up looking that way!
They are athletes in training for specific purposes, and
you will no more wind up looking, or acting, like them than
you will be able to bicycle like Lance Armstrong just
because you ride a bike for your health and fitness
regularly.
So, what the heck ARE the differences in all those terms we
started out with?
Well, by now, I hope I have dispelled some of your
uncertainty about the images you have been carrying in your
head which influenced your decision about whether or not to
use weights to improve your health and your body. However,
since confusion about the differences can still lead you to
make the wrong choices in your training program here's the
basics.
*Lifting Weights: This can include weightlifting,
bodybuilding, and/or weight training. By the way, when I
use the term "weight training", I am going to include just
about any sort of resistance training. With free weights
(barbells and dumbbells mainly), and "weight machines" the
resistance is gravity. Some machines, however, provide
resistance by such means as springs, steel rods (Bowflex),
or even your own bodyweight (Total Gym).
Bodybuilders, weightlifters, professional athletes, high
school football players, golfers, gymnasts, and people who
just want to get fit or lose weight may lift weights as
part of their overall training program. This is simply
"weight training". The great thing about lifting weights
is that the number of possible exercises is large, the
types of exercises are varied, and the training program can
be easily tailored to the individual's capabilities, needs,
and goals simply by varying the exercise, the weight used
for each exercise, the number of repetitions performed of
each exercise, and the number of groups of repetitions
(sets) performed. A 180 pound, male tennis player can
select one set of exercises, weights, repetitions, and
sets; while a 110 pound housewife can select another.
*Weightlifting is actually an athletic event comprised of
certain specific lifts. When looking into weightlifting,
you may also find reference to power lifting. The three
basic lifts of weightlifting competition are the "clean and
jerk", the "snatch", and the "clean and press", although
the clean and press was dropped from Olympic competition in
the early 70's. The three basic lifts of power lifting are
the "squat", the "bench press", and the "deadlift". In
weight lifting, style and technique matters while in power
lifting, the concentration is almost entirely on weight
moved. Power lifting movements are shorter and less
coordinated than weightlifting lifts, but require
more...er...power.
Since many athletes who train with weights either desire or
need strength and/or power for their sport, these types of
training techniques are often incorporated into their
training program. However, this type of training does tend
to "bulk up" the athlete as muscle is built big enough to
do the specific task demanded.
Most people training for health, fitness, or weight loss
will have little or no need to get involved with
weightlifting or power lifting techniques. They will,
however, use many of the same or similar exercises and
training techniques, although weights used will typically
be lower and the workout routine will be much less intense.
*Bodybuilding, while not strictly an athletic event in the
sense normally encountered in sports or even in
weightlifting, is ultimately a competition for which the
athlete trains.
The bodybuilder primarily uses weight training to produce a
body appearance which conforms to certain standards. These
may be the person's own standards, or they may be the
standards required for participating in bodybuilding
competitions. The bodybuilder concentrates less on
physical strength and power than on attaining a sculptured
physique. Do not be misled, however; the bodybuilder
trains hard and the training normally results in vast gains
in strength and power. Over the last few years, more
attention has been paid to bulk and definition, i.e. how
the individual muscles and muscle groups stand out as if on
an anatomy chart. Compare bodybuilders of several years
ago, such as Steve Reeves (Hercules), with Darrem Charles,
and the differences will emerge with modern bodybuilders
striving for more muscle bulk and greater definition.
Again, however, while the average person who chooses to use
weight training as part of their fitness or weight loss
program will probably have a workout somewhat closer to the
bodybuilder's than the weightlifter's, it will not be
necessary to workout at the intensity of either. Results
will, as pointed out above, be more within what most people
would consider to be acceptable appearance.
As pointed out, it is NOT necessary to train at anywhere
near the intensity and dedication of the true weightlifter
or bodybuilder, or even the professional or
semiprofessional athlete. To achieve very satisfactory
results in appearance, fitness, health, self-esteem, and
self-assurance by adding weight training to your fitness
program, it will be sufficient to do a short 20 to 40
minute workout three times a week.
An actual weight training program for beginners is too much
to add to this article at this time, but simple weight
training programs are easily found in many books at your
local library or bookstore. Just remember to keep it
simple. Start off easy and build slowly. As one of my
coaches used to say, the goal is to "train not strain".
----------------------------------------------------
Donovan Baldwin is a freelance writer living in Copperas
Cove, Texas. He is a University of West Florida alumnus, a
member of Mensa, and is retired from the U. S. Army after
21 years of service. His interests include art, nature,
animals, the environment, global warming, health, fitness,
yoga, and weight loss. You may learn a little more about
weightlifting at http://nodiet4me.com/weightlifting/ .
It is unfortunate, but true, that many people do not have a
genuine understanding of the value of weight training as an
important and effective part of any fitness or weight loss
program.
This is due, at least in part, to a misunderstanding on the
part of the public about three terms:
Weightlifting
Bodybuilding
Weight Training or Lifting Weights
Start talking about barbells, dumbbells, and "lifting
weights" to most people, and they often begin imagining
hulking figures they have seen on the covers of magazines
or portraying monsters in movies...although the "commando"
thing does grab some males. While most males would like to
have a nice physique, the pictures in the magazines tend to
unnerve them, or at least portray an image of someone
obsessed with "bulking up" and "getting ripped"!
Women especially tend to be turned off by the idea of
"weightlifting" partly because they fear that they too will
look somewhat like the males mentioned above. They may
also have seen pictures of professional female bodybuilders
or weightlifters. Many women, while desiring to lose
weight and be fit, like to feel that they are "feminine"
and that any sort of weight training will result in their
looking like these professional athletes.
As in many discussions, a portion of these fears is the
result of simple ignorance. I don't mean "ignorance" in
any derogatory way, either. I am equally "ignorant" of
nuclear physics and needlepoint simply because I have never
had cause to study them. However, were I to begin looking
for a hobby or a new career, I might avoid nuclear physics
because it seems too difficult, and needlepoint,
because...well...you know...it's for girls, and I'm a guy!
Were I to do a little research, however, I might find that
Rosie Greer, once an NFL lineman, was well known for his
needlepoint and NOBODY dared tell Rosie Greer he was less
of a man for his hobby. In fact, having this piece of
data, and learning that many people find needlepoint
relaxing, might make me a little more appreciative of
needlepoint and consider it for a hobby!
Well, let's do that with all this weightlifting confusion.
First of all, let's just say that training with weights;
lifting weights, using resistance training, using free
weights, weight machines, or resistance machines such as
the Bowflex, can be quite effective in any fitness or
weight loss program.
Second of all, don't worry about what you will look like if
you do choose to "lift weights". While the ultimate
outcome will be determined to some extent by genetics and
personal hormone levels, most weight training, if done
properly, will simply result in a strong, toned, healthy
body which exudes confidence and self assurance. women
will end up looking "feminine", and men will look
"masculine".
Those people you see in the magazines have chosen to train
in certain ways at certain levels of intensity, and have
opted for a dietary and supplement regimen that will only
be followed by those who WANT to wind up looking that way!
They are athletes in training for specific purposes, and
you will no more wind up looking, or acting, like them than
you will be able to bicycle like Lance Armstrong just
because you ride a bike for your health and fitness
regularly.
So, what the heck ARE the differences in all those terms we
started out with?
Well, by now, I hope I have dispelled some of your
uncertainty about the images you have been carrying in your
head which influenced your decision about whether or not to
use weights to improve your health and your body. However,
since confusion about the differences can still lead you to
make the wrong choices in your training program here's the
basics.
*Lifting Weights: This can include weightlifting,
bodybuilding, and/or weight training. By the way, when I
use the term "weight training", I am going to include just
about any sort of resistance training. With free weights
(barbells and dumbbells mainly), and "weight machines" the
resistance is gravity. Some machines, however, provide
resistance by such means as springs, steel rods (Bowflex),
or even your own bodyweight (Total Gym).
Bodybuilders, weightlifters, professional athletes, high
school football players, golfers, gymnasts, and people who
just want to get fit or lose weight may lift weights as
part of their overall training program. This is simply
"weight training". The great thing about lifting weights
is that the number of possible exercises is large, the
types of exercises are varied, and the training program can
be easily tailored to the individual's capabilities, needs,
and goals simply by varying the exercise, the weight used
for each exercise, the number of repetitions performed of
each exercise, and the number of groups of repetitions
(sets) performed. A 180 pound, male tennis player can
select one set of exercises, weights, repetitions, and
sets; while a 110 pound housewife can select another.
*Weightlifting is actually an athletic event comprised of
certain specific lifts. When looking into weightlifting,
you may also find reference to power lifting. The three
basic lifts of weightlifting competition are the "clean and
jerk", the "snatch", and the "clean and press", although
the clean and press was dropped from Olympic competition in
the early 70's. The three basic lifts of power lifting are
the "squat", the "bench press", and the "deadlift". In
weight lifting, style and technique matters while in power
lifting, the concentration is almost entirely on weight
moved. Power lifting movements are shorter and less
coordinated than weightlifting lifts, but require
more...er...power.
Since many athletes who train with weights either desire or
need strength and/or power for their sport, these types of
training techniques are often incorporated into their
training program. However, this type of training does tend
to "bulk up" the athlete as muscle is built big enough to
do the specific task demanded.
Most people training for health, fitness, or weight loss
will have little or no need to get involved with
weightlifting or power lifting techniques. They will,
however, use many of the same or similar exercises and
training techniques, although weights used will typically
be lower and the workout routine will be much less intense.
*Bodybuilding, while not strictly an athletic event in the
sense normally encountered in sports or even in
weightlifting, is ultimately a competition for which the
athlete trains.
The bodybuilder primarily uses weight training to produce a
body appearance which conforms to certain standards. These
may be the person's own standards, or they may be the
standards required for participating in bodybuilding
competitions. The bodybuilder concentrates less on
physical strength and power than on attaining a sculptured
physique. Do not be misled, however; the bodybuilder
trains hard and the training normally results in vast gains
in strength and power. Over the last few years, more
attention has been paid to bulk and definition, i.e. how
the individual muscles and muscle groups stand out as if on
an anatomy chart. Compare bodybuilders of several years
ago, such as Steve Reeves (Hercules), with Darrem Charles,
and the differences will emerge with modern bodybuilders
striving for more muscle bulk and greater definition.
Again, however, while the average person who chooses to use
weight training as part of their fitness or weight loss
program will probably have a workout somewhat closer to the
bodybuilder's than the weightlifter's, it will not be
necessary to workout at the intensity of either. Results
will, as pointed out above, be more within what most people
would consider to be acceptable appearance.
As pointed out, it is NOT necessary to train at anywhere
near the intensity and dedication of the true weightlifter
or bodybuilder, or even the professional or
semiprofessional athlete. To achieve very satisfactory
results in appearance, fitness, health, self-esteem, and
self-assurance by adding weight training to your fitness
program, it will be sufficient to do a short 20 to 40
minute workout three times a week.
An actual weight training program for beginners is too much
to add to this article at this time, but simple weight
training programs are easily found in many books at your
local library or bookstore. Just remember to keep it
simple. Start off easy and build slowly. As one of my
coaches used to say, the goal is to "train not strain".
----------------------------------------------------
Donovan Baldwin is a freelance writer living in Copperas
Cove, Texas. He is a University of West Florida alumnus, a
member of Mensa, and is retired from the U. S. Army after
21 years of service. His interests include art, nature,
animals, the environment, global warming, health, fitness,
yoga, and weight loss. You may learn a little more about
weightlifting at http://nodiet4me.com/weightlifting/ .