Strength training makes use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. There are various methods of strength training but the most common is the use of gravity or hydraulic forces to oppose muscle contraction. Strength training increases bone density, improves joint function, increases good cholesterol levels and increases muscle, tendon and ligament strength. Strength training is an anaerobic activity and is different from body building, weight lifting, power lifting etc which are sports rather than forms of exercise. Strength Training Exercises play a significant role in helping the body gain strength, muscle mass, flexibility, tone, increased metabolic rate and posture support.
Types of strength training:
Weight training: Weight and resistance training are popular methods of strength training which use the force of the body muscles as opposed to gravity. It includes the use of weight stacks, plates or dumbbells. Each method extends a unique challenge to the muscle relating to the position where the resistance to muscle contraction heightens.
Resistance training: This is the form of strength training in which each effort is performed against the particular opposing force generated by resistance to being pushed, stretched or bent. If a body part is moving against the force the exercises are isotonic, whereas if a body part is holding still against the force the exercises are isometric.
Isometric training: Isometric exercises are those type of exercises in which the joint angle and muscle do not change during contraction. These exercises are opposed by a force equal to the force output of the muscle and there is no net movement. These exercises strengthen the muscle at the specific joint angle at which the isometric exercises occurs.
Types of strength training exercises:
Different exercises involve moving the joints in specific patterns to challenge the muscles in various ways. Strength training aims at working all major muscle groups and uses diverse techniques while performing various weight lifting exercises.
Dumbbell exercises: Dumbbells are used in a variety of strength training workouts and can be used in various resistance machines as well.
Chest dumbbell exercises: These include flat dumbbell press.
Calf dumbbell exercises: Single leg calf raise, seated calf press.
Lunges dumbbell exercises: Lunges enable you to develop maximal strength, explosive power or muscular endurance. It is the core stability approach to encourage the overall development of the body. The lunge position is important for many sport movements, as well as those in day to day activity. At any point of time you have one foot in front of the other you are in a variation of the lunge position. The only difference lies in the range of motion. Lunge exercises include lunge and twist, lunge and lift, lunge and chop etc.
Other strength exercises: These include French press, kick backs, leg dumbbell exercises, half squats, single arm row, upright row, shrugs, decline seated bicep curls, hammer curls, preacher curls, concentration curls, overhead triceps extension, inclined dumbbell press, flat flyes, seated shoulder press, fitness ball exercises, spine curl, crunches, dead lifts, chin-ups etc.
Tips for performing strength training exercises:
Warm-up: It is essential for athletes to warm up before any exercises. This can be done by jogging, skipping, treadmill exercises, aerobics etc. It helps transfer oxygen to various parts of the body. This should be followed by a proper stretching routine for 5 to 7 minutes. This increases the body temperature and pulse rate and prevents injuries.
Exercise sequence: This is the most important part of an exercise session. It is advisable for you to start from the larger muscle groups to the smaller ones. This allows for optimal gains as you are fresh and the body is low on fatigue.
Exercise selection: It is very important to select at least one exercise to train each muscle group. This enables the body’s overall development. Training a few muscle groups or isolated muscles increases the risk of injuries.
Apply full range of motion: It is important to perform each exercise by applying the full range of motion, with emphasis on the end of the positive phase. This enhances muscle strength and joint flexibility.
Before performing any of these exercises it is essential 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 with your doctor prior to joining any exercise program.
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