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Strength Training
Strength training refers to an athletic method to increase strength that utilizes
free weights and/or weight machines. Also known as weight training, strength
training is also an effective cardiovascular training method if performed at
the right intensity and pace. With strength training, weights are used in a
series of repetitive exercises that is meant to help build muscle. It is one
of the most popular activities performed by individuals at a gym.
Often associated with images of professional body builders with almost ridiculous
muscle mass, strength training can be performed by individuals at any level
of physical condition as a method to increase strength. The exercises and techniques
performed in strength training can be catered to your particular goals, and
consequently strength training can be used to exponentially increase your muscle
or to tone your muscles. Besides its effects on sculpting your body shape, strength
training has a number of health benefits. By increasing muscle strength, you
will be able to speed up your metabolism and therefore have better control over
your weight. Additionally, medical studies have shown that strength training:
increases your bone density; increases your energy levels; decreases the risk
of osteoporosis, diabetes, heart disease, and cancer; increases your coordination
and balance; prevent injuries caused by weak muscles; and increase your self-confidence
by increasing your body satisfaction.
One of the most fundamental aspects of strength training is finding the right
techniques that are suited to your desired goals. In most instances, two to
three sets of weight exercises, which specifically works out one muscle group
or works out a variety of muscle groups, is sufficient. A set is comprised of
a number of repetitions, which refers to the number of times you perform a specific
weight activity. If performing a low number of repetitions (3 to 5 per set),
strength training is then geared towards strength development. When performing
a higher number of repetitions (15-20 per set), your strength training program
is then geared towards muscle endurance and muscle toning. For most individuals,
the amount of repetitions per set range from 8 to 12, as this allows for muscle
growth while improving strength and endurance.
Strength training is a fundamental component for maintaining good physical
health. It prevents muscle loss while increasing your metabolism. However, strength
training needs to be performed in a correct manner for it to be effective. Many
individuals find it helpful to either have a trainer or a friend experienced
in strength training to show them proper weight training techniques. After being
more experienced and comfortable in a strength training program, a person is
able to cater their weight training to suit their desired goals.
As strength training techniques emphasize isolating single muscle groups or
only a few related muscle groups at a single time, understanding how muscle
strengthens is fundamental in having an effective strength training program.
Muscles increase in strength only when it is forced to extend beyond its customary
intensity. To increase your muscle’s customary intensity level, it is recommended
that you: increase resistance by increasing the weights used during repetitions;
increase the number of repetitions performed on a particular weight; or increase
the number of sets performed of a particular weight exercise.
It is important to remember, though, that strength training should not be the
sole method of maintaining your overall physical health. It should be supplemented
with cardiovascular activities such as running or playing sports like basketball
or hockey. Caution should be taken to not overextend your muscles as it can
lead to injury. Therefore, make sure not to try to perform too many repetitions,
sets, or exercises at a particular high weight, if you feel like your body is
unable to handle it. When performed correctly, strength training is one of the
most effective techniques in improving your overall health.
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