Wednesday, 9 May 2018

STRENGTH TRAINING AND ITS BENEFITS :

active, adult, athleteStrength training which is also called resistance or weight training.It is the use of resistance to muscular contraction to build the strength,aerobic endurance and size of skeletal muscles.Strength training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so.If you do strength training repeatedly and constantly,your muscles become stronger.
               A best fitness program includes strength training to improve bone,joint function,bone density,muscle,tendon and ligament strength,as well as aerobic exercise to improve your heart and lung fitness,flexibility and balance exercises.
STRENGTH TRAINING AND ITS HEALTH BENEFITS :
               Mental and physical health benefits that can be achieved through strength training as follows :
1. Strength training improved muscle strength and tone to protect joints from injury.
2. Strength training maintained flexibility and balance,which can help to remain independent as age.
3. Strength training managed and increased muscle,your body burns more kilos when at rest.
4. Strength training help reduce or prevent cognitive decline in older people.
5. Strength training increased greater stamina as you grow stronger you won't get tired as easily.
6. Strength training prevent or control of chronic conditions such as diabetes,arthritis,back pain,depression and obesity.
7. Strength training managed pain,improved mobility and balance improved posture,decreased risk of injury,increased bone density and strength,reduced risk of osteoporosis,improved sense of wellbeing resistance training may boost your self-confidence,improve body image and your mood.
8. Strength training help in better night's sleep and avoidance of insomnia,it increased self-esteem,enhanced performance of every day tasks.
                       PRINCIPLES OF STRENGTH TRAINING :
[A] ROUTINE :Overall fitness routine is composed of various exercises such as aerobic training ,flexibility training,strength training,and balance exercises.
[B] EXERCISE : Particular movement such as a calf-raise,is designed to strengthen a particular muscle or group of muscles.
[C] WEIGHT : Other types of strength such as a 3kg hand weight or fixed weight,body weight or rubber band will be used for different exercises during your strength training session.
[D] REPS : Refers to the number of times you continuously repeat each exercise in a set.
[E] SET : It is a group of repetitions performed without resting.As for example,two sets of squats by 15 squats reps would mean you do 15 squats then rest muscles before doing another 15 squats.
[F] REST : There is need to rest between sets.Rest periods very depending on the intensity of exercise being undertaken.
[G] VARIETY : Switching around your workout routine,such as regularly introducing new exercises,challenges your muscles and forces them to adapt and strengthen.
[H] OVERLOAD PRINCIPLE :To gain benefits from strength training activities need to be done to the point where it's hard for you to the point where it's hard for you to do another repetition.The aim is to use an appropriate weight or resistant force that will challenge you while maintaining good technique,also regular adjustments to the training variables,such as frequency,duration,exercises for each muscle group,number of exercises for each muscle group,sets and repetitions,help to make sure you progress and improve.
[I] FINALLY,RECOVERY : Muscle needs time to repair and adapt after a workout.A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.

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