Strength is the ability of the muscle to overcome resistance. Strength training is a major component that lays emphasis on the development of strength and endurance in the muscles. Strength training increases bone density and muscle mass, increases the body’ s susceptibility to injury, increases metabolism, initiates weight loss and plays a vital role in the development of strength and maintenance of the connective tissue ( bone, ligament, tendons and joints).
Practical Programming Strength Training is a dynamic approach that has been developed for athletes and other individuals to obtain maximum benefit from their strength training sessions. It is the combination of various branches of training such as weight training, resistance training, isometric exercises, and core stability.
Benefits of Practical Programming Strength Training
There are various benefits of this type of training:
It enhances metabolism and supplies the body with energy.
It boosts strength and endurance of the body.
It improves cardiac function and elevates good cholesterol.
It improves joint function and maintains the health of connective tissue- the muscle, bone, tendon, ligament and cartilage.
It decreases the risk of injury.
It helps in building muscle mass, thereby resulting in burning calories.
It increases bone density
Practical Programming Strength Training uses the technique of progressively increasing the force output of the muscles through significant increases of weight, elastic tension and other forms of resistance. This causes the muscles to work harder and trains them by using a variety of exercises to target specific muscle groups. This develops maximum strength in the muscles and leads to their expansion. It also increases the alignment of different parts of the body resulting in good posture. This pragmatic approach to strength training enables enthusiasts to achieve maximum benefits in minimum time and effort.
Essentials of Practical Programming Strength Training:
Trainer: It is necessary for you to take guidance from a certified trainer in order to achieve maximum benefit from your training program. Your trainer is the best person to guide you to perform each exercise by applying the right technique. This means that your trainer must demonstrate each exercise and assist you while performing it. Using the wrong technique increases the risk of injury and results in little or no benefits.
Selection of exercise: You must select at least one exercise to work each muscle group separately including the chest muscles, biceps, triceps, quadriceps, calf muscles, hamstrings and the abdominals.
Sequence of exercise: It is necessary to work the larger muscle groups and then move on to the smaller ones. This enables you to increase performance and avail maximum gains as the body are fully energized and the muscles are not fatigued.
Sets: This is the number of repetitions performed in each workout. This determines the pace of training, progress and your ability to perform. Your workout can consist of 1 to 6 sets depending upon whether you are at the beginner, intermediate or advanced level.
Principles of Practical Programming Strength Training
Warm up: this is the most essential part of any exercise program. Before performing any exercises it is essential for you to conduct a mild warm up session for 5 to 7 minutes. This includes skipping, jogging, treadmill exercises, aerobics etc. Warm ups get the blood flowing to various body parts and increase the circulation of oxygen throughout the body. This must be followed by a few stretching exercises to decrease the risk of injury, increase the pulse rate and temperature of muscles.
Overload: the principle of overload should be followed in order to achieve maximum gains from dumbbell exercises. To achieve overload, start with a low weight and increase the resistance gradually by using proper technique.
Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.
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