Strength training is the resistance applied as opposed to muscles contraction. There are various methods of training for strength but the most popular one is by application of force as opposed to gravity and elasticity or hydraulic forces. In recent times, strength training has gained immense importance in the field of sports for improving the performance of athletes in various spheres and enabling them to achieve their goals in a short period of time. There are various
strength training workouts that have been structured keeping in mind the specific needs of various individuals. These workouts enable you to work all muscle groups of the body and help develop maximal strength.
Strength training plays a vital role in boosting the body’s metabolism, it strengthens the muscles, ligaments and tendons, increases the body’s resistance to injury, increases bone density and helps increase muscle mass and endurance. It is a combination of various exercises such as weightlifting, resistance and isometric training and is performed by lifting free weights, using weight machines, resistance bands and the body weight. It helps relieve various ailments such as osteoporosis, osteoarthritis, lower back pain, knee and joint pain. Strength training can be used to boost the performance of other day to day activities and sports such as dancing, gymnastics, football, baseball, running, golf, hockey etc.
Guidelines for Strength Training Workouts:
Trainer: It is essential for you to take proper guidance from a licensed trainer before performing any strength training exercises. Al exercises related to strength require the application of the right technique, the absence of which can result in a fatal injury. Most of the equipment used in carrying out these exercises is extremely heavy and dangerous. It is essential to use it under close supervision as one wrong move can result in irreversible damage and can even claim your life.
Warm Up: This is the most essential aspect of all workout sessions. Prior to any training session, it is necessary for you to perform a 5 to 7 minute warm up comprising of a mild cardio work out, jogging, treadmill, aerobics, skipping etc. This must be followed by a few stretching exercises to get the blood flowing to all the parts of the body and for optimal oxygen utilization. You must proceed with heavier weight training exercises later on.
Overloading: This is one of the most important parts of any workout regime. In order to get maximum benefits from a short period of time, it is essential for you to increase the amount of weights used in training after a week. Overloading focuses on gradually increasing the frequency, duration and intensity of the workouts.
Essentials of Strength Training Workouts:
Training with weight for added strength and power is the goals of most athletes.
Equipment: This is the backbone of any workout regime. The right equipment is one of the basic requirements of a successful training program. It must comprise of a sturdy bench, a set of dumbbells, a barbell, weight rounds, bars etc. Most of this equipment can be bought from a sports goods store and aids in performing a number of exercises. Most commercial gyms are well equipped with various types of equipment targeted towards developing strength and endurance.
Selection of exercises: It is necessary for you to select at least one exercise for each major muscle group. You must individually work the muscles of the chest, back, biceps, triceps, quadriceps, hamstrings, calves and abdominals. You must begin with your larger muscle groups first in order to get maximum gains as the body is less prone to fatigue and you can perform best when you are fresh.
The right kind of accessories: It is necessary for you to wear appropriate accessories while working out to gain maximum benefits. You must wear the right kind of clothes that enable the body to breathe and let the sweat escape. Your shoes too must be shock absorbent and should not be too lose or tight in order to avoid any misbalancing act while exercising. You must also wear appropriate gloves, wrist bands, socks, etc while working out.
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