Strength is defined as the use of muscles to overcome resistance. Strength training helps strengthen the muscles, endurance and increases bone density. It is a major component of physical fitness and is directly related to the amount of force a muscle or muscle group can exert on the body. The strength of the body is measured in pounds or dynes. Certain level of physical fitness is essential for common man, whereas athletes and bodybuilders need to undergo specialized strength training in order to develop power. Some sports require less amount of strength, whereas others require higher strength and endurance.
The essentials of strength training revolve around the principle of core understanding of how the body muscles work and the various methods of training.
Strength can be divided into two categories:
Dynamic Strength: This is also called isotonic strength because it is related to movement. It is essential for performing pull-ups and push-ups. Dynamic strength has a diminishing tendency due to which muscles refuse to work after sometime. At this point it is impossible for athletes to perform any exercises. Movements are clearly visible when dynamic strength is in use and appear in different forms. These are:
Maximum Strength: It is the ability to act against maximum resistance and is used in those sports that require heavy resistance such as weight lifting, shot put, hammer throw, discus throw, javelin throw etc. It is required for short periods in certain sports such as gymnastics, sprints, high jump, pole jump, triple jump etc.
Explosive Strength: This is the ability to overcome resistance with high speed. It is used in sprints start, weight lifting, shot put, hammer throw etc. It is also used in endurance sports, especially at the start and spurt phases.
Strength Endurance: This is the combination of strength and endurance abilities. It is commonly used in long distance races such as swimming, cycling, combative sports etc.
Static Strength: This is also called isometric strength. It is the ability of the muscles to act against resistance. This type of strength is not seen directly and is essential for weight lifting. The major components of static strength are endurance, speed, flexibility and coordinative abilities.
Exercise essentials of strength training:
Exercise selection: This is one of the most important components of strength training. It is necessary to select at least one exercise to train each major muscle group for an all-round development of the body. Training isolated muscle groups may result in injury.
Trainer: It is essential to perform all exercises related to strength training under the supervision of a certified trainer in order to avail maximum benefits. One of the most important aspects of this training is the application of the right techniques while performing various exercises. One wrong move can result in an injury or damage the muscles. You must ask your trainer to show you how each exercise needs to be performed and also give you adequate information on how to operate the various machines required for carrying out these exercises. Strength training equipment is extremely dangerous and if used incorrectly may even result in death.
Apply full range of motion: Full range exercise movements strengthen the agonist muscles and result in optimal gains. While exercising, it is essential to perform each movement through a full range of motion with stress on the end of the positive phase.
Exercise Succession: It is one of the most outstanding essentials of strength training. While performing various weightlifting exercises, it is better to begin from the larger muscle groups and gradually move on to the smaller ones. This allows maximum benefits from the most demanding exercises as you are feeling fresh and fatigue levels are low.
Warming Up: It is essential to warm up before performing any exercises in order to prevent the risk of injury. Warm up exercises include jogging, skipping, aerobics, treadmill etc. This must be followed up with a few stretching exercises for 5 to 7 minutes before moving on to heavier weight lifting work outs.
Before performing any exercises, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the stress or not. You must also make a note of any ailments you might be suffering from such as asthma, diabetes, coronary heart disease, hypertension etc. with your doctor before beginning any of the exercises. If you are above 40 years of age, you must join a specialized training program and refrain from indulging in over activity at all levels during the training.
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