
Use of resistance and muscular
contraction power in building strength, anaerobic metabolism and
skeletal muscles’ size is what strength training is all about. It plays
a crucial role in a routine balanced exercise schedule that involves
varied aerobic activities and flexibility exercises. If done in a
proper systematic manner, strength training provides significant
improvement and benefits to our overall health.
There are different methods of strength training for different body
parts, such as for cardiac good health there is cardiac strength
training programs while for increased bone density and toughness, bone
strength training is used. However, the most common method is the use
of gravitational force or other elastic and hydraulic forces to oppose
contraction of muscles.
Primarily speaking, strength training is an anaerobic activity and
differs from bodybuilding, weightlifting and powerlifting. Though,
these forms of sports are somehow connected with strength training and
its procedures. When we speak about the history of this
particluar training then it dated back to 1930s. But until 20th
century, strength training history was interconnected with weight
training history. Prior to modern technology, methods and knowledge, it
seprates from the latter one and becomes a popular form of training.
There are four main types of strength training: weight training,
resistance training, isometric training and integrated training. Among
these, weight and resistance training are more popular types.
Isometric training is the type in which during contraction joint angle
and muscle length do not change and mainly done to strengthen the
muscles at specific joint angles. Integrated training method is mainly
used by athletes and includes flexibility training, core stabilization,
balance training, reactive training, speed training, integrated
resistance training and nutrition and sports supplementation.
Strength training exercises are mostly anaerobic in nature. Even in low
intensity training exercises anaerobic glycolysis is the major source
of energy although aerobic metabloism contributes a little. Some of the
popular strength training exercises are squat, leg press, leg curl,
shoulder shrug, pull down and up, triceps extension, sit-up and back
extension. While doing this particluar training exercises specific
equipment and methods are used. Strength training equipment includes
weight machines, resistance bands, Swiss balls, Wobble boards etc.
Apart from basic instructions of warm-up, breathing, dehydration etc.,
there are three important variables, intensity, volume and frequency,
which play significant role in the output performance of strength
training. Intensity refers to the amount of work done; volume means the
total number of worked muscles, exercises, sets and reps done in a
single session, while frequency signifies number of training sessions
performed per week.
Whether it is strength training weight loss program or cardiovascular
exercises, strength training benefits the whole body. It is one of the
most important keys to maintain good flexibility. Its other
benefits include postural support, muscle tonning, and increased bone
density, metabolic rate and tendon and ligament strength. However, it
sholud always keep in mind that strength training programs must be
matched with subsequent dietary changes.
Now-a-days, one more method of strength training is used by instructors
and individuals. It is called split training and involves training of
just two or three muscle groups or body parts per day, instead of whole
body work-out session. Split training is chiefly used by expert
practitioners as it includes maximum training involvement of a specific
muscle group.
Tags:
Strength Training, Strength Training Exercises, Strength Training
Equipment, Strength Training Programs, Bodybuilding, Weight Training,
Strength Training Weight Loss, Split Training