Strength training refers to resistance as opposed to muscle contraction. It is a cluster of various exercises used to train all the muscles of the body to develop maximum strength and endurance. It enhances the body’s metabolism, increases muscle mass, increases resistance to injury and improves the strength of the muscles, ligament and tendons. It is a combination of various exercises comprising of weight training, resistance training, flexibility training and isometric exercises. Most strength exercises are performed by using free weights, weight machines, resistance bands and body weight. It is beneficial for both athletes as well as individuals belonging to all age groups. There are various types of strength programs for football players, baseball players, runners, kids, women, teens, hockey players, golfers etc. which have been designed keeping in mind the specific needs of these individuals.
Benefits of Strength Training:
There are various benefits of undergoing strength exercises for individuals.
It increases the body’s metabolism and provides energy.
It enhances the performance of other sports and activities such as dancing, gymnastics, golf, football, racket sports, baseball, golf etc.
It enables you to perform day to day tasks effortlessly.
It increases bone density.
It improves and maintains the health of the bones, muscles, ligament, tendons and cartilage.
It boosts the body’s resistance to injury.
It improves muscle tone.
It accelerates the process of weight loss.
It helps in the development of a well toned body.
It increases muscular strength and endurance.
It provides relief in osteoporosis, osteoarthritis, joint pain and lower back pain.
It boosts self esteem and confidence.
It reduces the risk of heart disease and increases the levels of good cholesterol.
Types of Strength Training:
There are various types of strength programs and workouts available these days that cater to the specific needs of individuals :
Sports specific training: This type of training is great for athletes and other sports persons. It enhances their performance in other sports and enables them to develop strength, endurance and power. It is great for bodybuilders, runners, football players, baseball players, golfers, hockey players etc. It conditions the body to deliver peak performance and helps enthusiasts store reserves of explosive power. It is a sports specific strength regime that is targeted towards enabling athletes reach their performance goals. It also reduces the risk of injury, thereby enabling athletes to perform well in various sports.
Training for women: This type of training benefits women in a number of ways. It helps them perform day to day chores by exerting less effort and provides relief in osteoporosis, osteoarthritis, menstrual cramping and lower back pain. It helps maintain a well developed body and keeps them fit. A number if women feel that once they join any training program for strength they will bulk up. But this is not true. On the contrary, strength training leads to the development of muscle mass, enables the body to accelerate the process of weight loss and increases bone density.
Training for kids: This is a great way of making your child self disciplined, alert and healthy. You can enroll your child in a strength class when he/she is able to understand and accept directions. You must make sure that there is at least one trainer for every ten children in a class for proper supervision. It helps develop stronger bones and limbs, increases performance in all spheres of life and boosts self confidence.
Weight Loss training: This is a specific segment of strength training specially designed keeping in mind an individual’s weight loss goals. Strength exercises help develop lean muscle mass which burns calories and accelerates the process of weight loss. An ideal combination of diet and exercises will enable you to develop a great body in a short period of time.
Training for older individuals: This type of a training program caters to the specific needs of older individuals. It helps develop strength and endurance and enables them to perform various day to day activities effortlessly. It is also great for individuals suffering from osteoporosis, osteoarthritis, joint pain and lower back pain. It reduces the risk of heart disease and increases the levels of good cholesterol in the body.
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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