Weight loss is the result of a complete fitness program that includes diet, cardiovascular exercise and strength training. Weights such as barbells or dumbbells are commonly used in strength training--and when they are used, says the President's Council on Physical Fitness, a spotter should always be present.
Using a spotter when lifting weights is essential for safety and getting the maximum benefit for this type of exercise. Exploring the role of spotting in a strength training program will help you achieve your weight-loss goals in a safe and effective way.
Weight Loss and Strength Training
Lifting weights is not simply for bodybuilders or those seeking to "get big." The Mayo Clinic reports that increasing muscle mass burns calories, and the connection is clear--lifting weights will help you lose unwanted fat weight.
Whether you're a newcomer to weight training or a longtime lifter, having a spotter is vital. Safety is the primary factor--with a spotter present, you can push your muscles to the limit as he carefully helps to prevent injury. For instance, when performing heavy bench-press exercises, you may reach failure--the inability to complete a final repetition--and this is where a spotter can save you from injury by assisting you in returning the weight onto the bench rack.
Spotting Benefits
Safety comes first, although spotting someone or having someone spot you as you train with weights yields other benefits. They can be subtle, but effective in helping you or your lifting partner achieve weight-loss goals.
A good spotter encourages the person performing an exercise with weight. Often, the verbal encouragement from a spotter enables you to push out that last, valuable repetition of an exercise. This is a crucial point, since when you reach the point of failure, your muscles are worked completely and will require time to heal. As they rebuild, most efficiently with a high-protein diet, the work done in your body burns calories and fat.
Also, spotting someone else enables you to observe and correct any incorrect aspects of form during weightlifting, such as arching of the back during a bench press or bending over during a squat--both of which put stress on the spine rather than on the muscle groups these exercises are intended to work. This will help you in your own strength training program and will lead to better results in weight loss.
Alternative Spotting
If you can't find a spotter, the easiest way to pursue a weight-loss oriented strength training program is to use lighter weight, with more repetitions. This tends to lead to more lean muscle growth, rather than bulking up. Lean muscle burns calories and fat as well.
Keep in mind that you don't have to wait on a friend to come to the gym with you to be a spotter. Most professional gyms will provide you with a spotter if you simply let if you let them know your needs at the desk. Also, in the camaraderie of the gym, many other strength-training enthusiasts will be more than happy to be your spotter if you simply ask them. It's a great way to make friends while working out as well.
Getting that last rep a fundamental concept of strength training with weights. With the help of a spotter, you can lose fat weight far more efficiently and safely than going it alone.
