Strength Training
The term "strength training" frequently conjures up images of huge muscular men and women. While strength training can be used to "bulk up", more people are now using strength training to maintain lean muscle mass and improve health. Strength training should be part of a physical fitness plan that also includes stretching and aerobic activity.
Strength Training Basics:
Q: What are the main types of strength exercises?
A: The two types of strength exercises are isometric and isotonic exercise. Isometric involve force but no movement while isotonic includes both force and movement.
Q: What is the difference between concentric muscle contractions and eccentric muscle contractions?
A: A concentric muscle contraction involves the shortening of a muscle as it exerts force either in a pushing or lifting motion. An eccentric muscle involves the lengthening of the muscle as it exerts force to return to the starting position in a controlled movement.
Q: What are sets and reps?
A: Repetitions (reps) are complete movements of an exercise. They are done in succession, usually 6-10 times. This grouping of repetitions is called a set. It is important to rest briefly between sets. 3 sets are usually done for each exercise.
Q: How many times a week should strength training be done?
A: Most people strength train 2-4 times per week. Strength training should be done at least 2 times per week.
Benefits of strength training include:
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Decrease in risk for coronary heart disease
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Decrease in risk for injuries
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Increases bone density and decrease risk for osteoporosis
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Increase in metabolic rate and decrease in obesity
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Increase physical performance and improved appearance
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Increase in lean muscle, power, energy, strength, flexibility, mobility, and endurance
Strength Training Tips:
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Consult a doctor if you are an older adult or have any health problems
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Always think safety first- start out slow
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It is better to choose lighter weight first- start with weight that you can move easily for 8-10 repetitions
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Gradually increase weight based on your goals (i.e. if you don't want to bulk up, stay with lighter weights)
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A general rule is that more weight with less repetitions causes bulking and strength, while less weight and more repetitions causes toning and endurance
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Always warm up and cool down
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Always use proper lifting techniques to avoid injuries
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Do not use weight that you can't handle safely- use a spotter when necessary
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Do not hold your breath
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Keep hydrated
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Have a professional help you get started
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