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| When properly performed, strength training can
provide significant functional benefits and
improvement in overall health and well-being
including increased bone, muscle, tendon and
ligament strength and toughness, improved joint
function, reduced potential for injury, improved
cardiac function and elevated good cholesterol.
Training commonly uses the technique of
progressively increasing the force output of the
muscle through incremental increases of weight,
elastic tension or other resistance, and uses a
variety of exercises and types of equipment to
target specific muscle groups. Strength training
is primarily an anaerobic activity, although
some proponents have adapted it to provide the
benefits of aerobic exercise through circuit
training. |
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Strength training is the use
of resistance to muscular contraction to build
the strength, anaerobic endurance and size of
skeletal muscles. There are many different
methods of strength training, the most common
being the use of gravity or elastic/hydraulic
forces to oppose muscle contraction. |
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See the resistance training
article for information about elastic/hydraulic
training, but note that the terms "strength
training" and "resistance training" are often
used interchangeably. |
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The basic principles of
strength training involve a manipulation of the
number of repetitions (reps), sets, tempo,
exercises and force to cause desired changes in
strength, endurance, size or shape by
overloading of a group of muscles.
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The specific
combinations of reps, sets, exercises,
resistance and force depend on the purpose of
the individual performing the exercise: sets
with fewer reps can be performed using more
force, but have a reduced impact on endurance. |
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The benefits of strength
training include increased muscle, tendon and
ligament strength, bone density, flexibility,
tone, metabolic rate and postural support. |
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Stopping excessive exercise suddenly
can also create a change in mood. Feelings of depression
and agitation can occur when withdrawal from the natural
endorphins produced by exercise occurs. Exercise should
be controlled by each body's inherent limitations. While
one set of joints and muscles may have the tolerance to
withstand multiple marathons, another body may be
damaged by 20 minutes of light jogging. |
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The above two
factors can be compromised by psychological compulsions
eating disorders such as exercise bulimia, anorexia, and
other bulimias, misinformation, a lack of organization,
or a lack of motivation. These all lead to a decreased
state of health.Delayed onset muscle soreness can occur
after any kind of exercise, particularly if the body is
in an unconditioned state relative to that exercise.
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Too much exercise can be
harmful. The body parts exercised need at
least a day of rest, which is why some
health experts say one should exercise every
other day or 3 times a week. Without proper
rest, the chance of stroke or other
circulation problems increases, and muscle
tissue may develop slowly. It has also been
noted by the medical field that expectant
mothers should never exercise two days
consecutively. |
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Inappropriate exercise can do
more harm than good, with the definition of
inappropriate varying according to the
individual. For many activities, especially
running, there are significant injuries that
occur with poorly regimented exercise schedules.
In extreme instances, over-exercising induces
serious performance loss. Unaccustomed
overexertion of muscles leads to rhabdomyolysis
damage to muscle) most often seen in new army
recruits.Another danger is overtraining in which
the intensity or volume of training exceeds the
body's capacity to recover between bouts.
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Strength training differs
from bodybuilding, weightlifting,
powerlifting and strongman, which are sports
rather than forms of exercise. However,
participants in these and many other sports
often use strength training as part of their
training regimen.
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Proper nutrition is at least
as important to health as exercise. When
exercising, it becomes even more important to
have good diet to ensure the body has the
correct ratio of macronutrients whilst providing
ample micronutrients, in order to aid the body
with the recovery process following strenuous
exercise.
Proper rest and recovery are
also as important to health as exercise;
otherwise the body exists in a permanently
injured state and will not improve or adapt
adequately to the exercise. Hence, it is
important to remember to allow adequate recovery
between exercise sessions.
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Exercise is a stressor and
the stresses of exercise have a catabolic effect
on the body - contractile proteins within
muscles are consumed for energy, carbohydrates
and fats are similarly consumed and connective
tissues are stressed and can form micro-tears.
However, given adequate nutrition and sufficient
rest to avoid overtraining, the body's reaction
to this stimulus is to adapt and replete tissues
at a higher level than that existing before
exercising. The results are all the training
effects of regular exercise: increased muscular
strength, endurance, bone density, and
connective tissue toughness.
Strength training also
requires the use of 'good form', performing the
movements with the appropriate muscle group, and
not transferring the weight to different body
parts in order to move greater weight/resistance
called cheating. Failure to use good form during
a training set can result in injury or an
inability to meet training goals - since the
desired muscle group is not challenged
sufficiently, the threshold of overload is never
reached and the muscle does not gain in
strength.
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