February 10, 2010
Strength Training – A Basic View
Strength training, either through weight lifting or other body weight exercises is an integral part of a well balanced exercise routine, which will also include aerobic and flexibility training.
Aerobic exercises including running or cycling condition your muscles to use oxygen much more efficiently. It strengthens your heart and lungs. Strength training using weights uses your muscles against extra poundage, and is commonly known as resistance training. Because your muscles are working harder than they are used to, the muscles are strengthened and muscle mass increases.
STRENGTH TRAINING
There are a number of different strength training concepts, often associated with weight lifting. These are Isotonic, Isometric, and Iso-kinetic. All three systems have been proved to be effective. Strength training is however, highly specific, so one needs to determine which method should be utilised.
Isometric Training
Isotonic training involves the muscle contracting against a moveable resistance, as provided by free weights. Contraction of the muscle might occur during shortening, in this case a concentric (or positive) contraction occurs. When the muscle is lengthens an eccentric (negative) contraction occurs, an example would be during elbow flexion with the triceps when lowering a weight.
Isometric Training
This type of resistance training involves static muscle contractions against an immoveable resistance, an example would be pushing against a solid brick wall.
Isokinetic Training
This involves the muscle contracting through a set range of movement at a set rotations speed. There is a theory that muscles exert different forces at different stages in the contraction. The idea is to work the muscle maximally through the whole range of the contraction. Special machines have been designed to work the muscle in this way.
Benefits of Strength Training
There are a wide range of benefits that can be gained though strength training. These include assisting to control and reduce obesity and fatness, an increase in strength, an increase in muscle tissue, changes in body shape and increase in bone mineral density. There are plenty more benefits to list.
Uses of Resistance Training Techniques
Weight training and resistance training in general can be utilised to increase strength, improve power (which his defined as the ability to exert force over a short period of time), to improve muscular endurance and to promote increases in lean body tissue (hypertrophy).
Equipment
A wide range of equipment can be used for resistance training, at its simplest body weight exercise, or utilising natural objects such as rocks and logs can be used to great effect. I personally enjoy this type of training as it improves functional (useful) strength, and mimics real life activities.
Free weights and specialist resistance training machines can be used, again, I vote for free weights and compound exercises, exercising multiple muscles with one exercise. I utilise dead lifts, squats, pull-ups, and push-ups with a 20kg weight in a backpack for most of my strength training. I have seen good results with a relatively small time requirement each week.
Strength training is a really great way of keeping fit, reducing the chances of everyday injuries, and keeping those muscles from wasting in later life. I advocate it for everyone.
I have been writing about fitness and health for some time. I am also a home renovator and have a website at http://60bathroomvanity.org where I discuss and review the best 60 Bathroom Vanities on the market
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