Strength training is a cluster of exercises aimed at enhancing the resistance to muscular contraction to build strength, and aerobic endurance and size of skeletal muscles. It makes the use of gravity or hydraulic forces to oppose muscle contraction and is used for significant functional benefits and improvement in overall health and development including increased bone mass, muscle, tendon and ligament strength, enhanced joint function, resistance to injury, improved cardiac function and increased levels of good cholesterol. Strength training requires the application of the right techniques to increase the power of the muscles through significant increases in weight, elastic tension and various forms of resistance. There are various benefits of strength training such as increasing the muscle size, strength and endurance which contributes to improvements in our work, sports and day to day activities.
Strength training program impacts the overall appearance and body composition. It boosts self esteem and raises the level of confidence. It aids in the development of lean muscle mass and keeps the body well toned. According to studies, unless we undergo strength training on a regular basis we lose about one half pound of muscle every year after the age of 30. Lifting weights is a crucial aspect of strength training and is important for preventing muscle loss that is accompanied by the process of ageing.
Benefits of strength training:
Increased Metabolism: Strength training increases the body’s metabolism leading to the conversion of various food groups into calories. This enables the body to burn more calories leading to a reduction in fat.
Increased bone density: Less activity and the process of ageing lead to decreased bone density and brittleness. Consistent strength training increases bone density and prevents osteoporosis.
Increased muscle mass: Strength training helps builds stronger muscles, builds power and endurance. It is great for bodybuilding enthusiasts and athletes who constantly need to display muscle power.
Resistance to injury: A number of sports related or life related injuries can be prevented by strengthening the muscles and joints.
Strength training improves balance, flexibility and stability: Strength training makes the muscles stringer and more durable leading to a more comfortable living.
It helps aid recovery: One of the best ways to enhance recovery of various types of injuries is by strengthening the muscles surrounding the injured area. Stronger muscles lead to quick healing
It helps age gracefully: This is one of the most important reasons to make strength training a consistent part of your life. It helps individuals strengthen their muscles and bones and builds flexibility. It also enhances the balance leading to lesser accidents and injuries. Strength training helps fight osteoporosis.
Strength training helps fights stress: Exercising helps fight the high levels of stress in the body and elevates the mood. It also has a significant impact on the muscles and joints. It leads to the development of a good posture and leaner muscles. It improves self esteem and increases self confidence.
It decreases the risk of coronary heart disease: Strength helps decrease LDL cholesterol levels in the body and lowers the blood pressure.
Increases metabolic efficiency: Our body has high energy requirements. More than 25% of our energy is used even when we our sleeping. Strength increases lean muscle mass and boosts the basal metabolic rate (BMR).You can condition your metabolism to work better and more efficiently even during the resting phase. An increase in muscle tissue speeds up the metabolic rate and decreases the body’s fat percentage, risk of other diseases and increases physical performance.
Strength training boosts both internal as well as external strength. A number of exercises are involved in strength training such as weight training, resistance training, isometric training etc. Before performing any of these exercises , it is important 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 diabetes, coronary hearty disease, high blood pressure, asthma etc. with your doctor before performing any strength exercises to avail maximum benefits.
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