Description
Strength
Training is a mode of exercise that utilizes
ever increasing resistance in order to
attain the strengthening of the
musculoskeletal system. Done on a regular
basis this exercise achieves larger and
stronger muscles as well as strengthening of
the tendons, ligaments and bones. Strength
training involves use of some form of
resistance such as free weights, and elastic
bands among others. Women can not acquire
the big muscles that men can; this is due to
their lack of testosterone. So ultimately
strength training will produce more defined
and stronger muscles in both men and women,
but will bulk the man.
Statistical studies
show the following:
As both
men and women age studies show they
tend to do less strengthening
exercises. However men have a
higher rate of physical activity as
they age than women do. In the
younger women over that last few
years statistics showed that there
was an increased involvement in
strength training while the number
of men engaged in this form of
exercise remained stagnant.
Statistics also show that resistance
training can cause increased
injuries especially in children if
the exercise is not closely
monitored.
Types and
Symptoms
There are a number of types of strength
Training
Weight Training: This method of
strength training works on the principle of
opposing muscle contractions utilizing
gravity through weights, elastic and
hydraulic equipment.
Resistance Training: This method of
strength training works on the principle of
utilizing the bodys effort to oppose an
opposite force produced by resistance. There
are two basic types, isotonic and isometric.
Isotonic refers to the body in motion while
resisting the opposing force, while
isometric refers to the body holding still
while resisting.
The benefits that are acquired from strength
training are as follows:
Strengthens and tones of muscles
Increases bone mass
Boosts endurance and stamina
Improves cardiovascular condition
Enhances Metabolic rate body can burn more
calories
Aids in prevention of injury
Improves Balance, Flexibility, Mobility and
Stability
Augments healthy aging
Improves mood and general well being
Reduces resting blood pressure
Speeds up digestion
Relieves lower back pain
May reduce the pain of arthritis
Questions to ask the
expert
How many years
experience have you had utilizing this
fitness method
What is your success rate in the client
reaching their goals
Certificates and
Licenses
References
General Tips
Consult your physician before embarking on an
exercise routine
It is recommended that you focus on your
larger muscles first and then your smaller
muscles
Make sure you warm your muscles up before
every training session
Complete every muscle routine with stretching
It is preferable to strength train every
other day to allow the muscles utilized in
the training session to recover and rebuild.
If you do train daily, focus on different
muscle groups.
Research has shown that doing one set of an
exercise is sufficient to achieve the
strengthening goal however it needs to be
done correctly.
Exercise routines should last between 15-45
minutes.
The number of repetitions per set depends on
the fitness goal and the current level of a
persons fitness
It is important to increase the reps and then
the weights progressively in small
increments
Make sure to work out your whole body
A personal trainer who is highly qualified is
beneficial in teaching the right form of
exercising and motivating persistence and
perseverance.
Training with a friend has been shown to
improve the success rate
Eat a well balanced diet
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