The Concept Of Strength Training
Wednesday, August 30, 2017
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Introduction on strength training:
Strength training is a
kind of physical exercise which specializes in the use of some
resistance for the induction of muscular contraction building anaerobic
endurance, strength and the size of the skeletal muscles. When such a
training is performed accurately, it can lead to significant benefits
and overall health improvement which includes healthy bones, muscles
tendon, ligament toughness and strength as well as improvement in
cardiac functions. It is basically a training which commonly makes use
of the method of adding to the force output of the muscles progressively
by incremental weight increasing and using variety of exercises and
equipment for targeting particular muscle groups. Strength training is
associated with production of lactate, which is a limiting factor of
performance. Endurance exercises lead to the adaptations in one’s
skeletal muscles preventing the rise of lactate levels during the period
of strength training.
The benefits of strength training:
There are many uses and benefits of strength training, such as: Physical
attractiveness: Many people take up this training for improving the
level of physical attractiveness they possess. Strength training leads
to broad shoulders and a narrow waist making a person really fit
physically. Most men can build up substantial muscles by it; but it
won’t be easy for women to do so as they lack in testosterone which is
essential for building up muscles. Yet, they can posses a firm physique
through extensive training.
Improvement in general health:
Strength training has a lot of functional benefits and the stronger
muscles give a better posture, provides a strong support for joints and
reduces risks of physical injuries. Older people can make use of this
training to prevent loss of the muscle tissues which usually occurs with
aging.
Rehabilitation: For the purpose of rehabilitation as well
as for addressing an impairment or a disability, strength training
becomes essential for recovery and to strengthen the weak muscles.
Sports
performance: The rate of sports performance can be incredibly increased
due to training and proper exercising as it improves health which
increases stamina and muscle performance.
Strength training and nutrition:
Strength
training should always be matched with the diet pattern so that the
training is effective and works faster. An increase in the dietary
protein is required for building up muscle tissues and hence a high
protein diet is recommended for those who have taken up strength
training. A light and a balanced meal is necessary prior to the training
as the workout requires a lot of strength.
The basic principles and method:
The
basics of strength training includes manipulation in the number of
repetitions, exercises, tempo, sets and force that cause the desired
changes in endurance, strength and size. There are specific combinations
of exercises, sets, reps, force and resistance to be used and it
depends on the basic purpose of the training. To gain strength and size,
multiple sets that consist fewer reps should be performed using a lot
of force. There are many sports wherein strength training can be
practiced like weightlifting, bodybuilding, powerlifting, shotput,
javelin throw and discus throw. Also, there are many other sports that
use strength training as a part of their routine training. These sports
include basketball, hockey, wrestling, rowing and football.
The
methods used in strength training are weight training, isometric
exercises, plyometric exercising, circuit training, Pilates, yoga,
parkour and gymnastics. Some equipment used for this training are
barbells, weight machines, dumbbells, pneumatic exercising equipment,
resistance bands and weighted clothing.