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Strength training (Meaning, Benefits and Myths)

Strength training or resistance training is what involves the performance of physical exercises which are designed to improve strength and endurance. It is generally associated with the use of weights but can take a variety of different postures. Top 5 Exercise of Strength Training variants are-

Squats

Push-ups

Plank

Dead-lifts

Rows

How strength Training will help you – Benefits

1. Strength training makes you stronger and More Fit.

This benefit is obvious, but it should not be overlooked, especially as we age and naturally begin to lose muscle. Strength training is also called resistance training because it involves strengthening and toning the muscles by contracting them against a resistance force.

2. Strength training can protects bone health and muscle mass.

Around the age of 30 we start to lose up to 3 to 5% of lean muscle mass per year due to aging. According to a study published in October 2017 in the Journal of Bone and Mineral Research, only 30 minutes twice a week of high-intensity resistance and impact training have been shown to improve functional performance, as well as bone density, structure and endurance. in postmenopausal women. with low bone mass - and had no negative effects.

The HHS guidelines also note that, for all, muscle building activities contribute to the preservation or enhancement of muscle, mass, and strength, which are essential to the health of bones, joints, and muscles as we age.

3. Strength training helps maintain weight forever.

Aerobic exercise, such as walking, running, and cycling, is well known as a way to help increase the number of calories you burn in a day, and therefore shed extra pounds. But strength training also helps (even if you don't burn a lot of calories during your workout).

Researchers in the science of exercise suspect that strength training is useful for weight loss because it helps you increase your resting metabolism (i.e. the rate at which your body burns calories when you only spend the day without exercising).

"Good endurance training increases excess oxygen consumption after exercise (COPD)," says Pire, referring to the calories your body continues to burn after a workout. ”[Endurance or strengthening exercise] keeps your metabolism active after exercise, much longer than after an aerobic workout. ”

4. Strength training can helps to develop better body mechanics.

Strength training also benefits your balance, coordination and posture. (7) One study showed that in older people who are at higher risk of falling (and causing a lot of damage) due to poor physical function, strength training reduced the risk of falling by 40% compared to people who did not. they did strength training exercises

5. Strength training can help to manage chronic diseases.

Studies have documented the many health benefits of strength training, including helping people with some chronic illnesses manage their conditions. If you have arthritis, strength training can be just as effective as medications in relieving arthritis pain.

6. Strength training boosts energy levels and improves your mood.

Strength training will raise your level of endorphins (natural opiates produced by the brain), which raise energy levels and improve your mood. (11) "All exercise stimulates mood because it increases endorphins," says Pire. But for strength training, additional research that has looked at the neurochemical and neuromuscular responses to such training provides further evidence that it has a positive effect on the brain.

7. Strength training translates into more calories burned.

Strength training helps you stimulate your metabolism (your body at rest burns calories during the day). But weight training or endurance can help you stimulate your calorie burning during and after training. You burn calories during strength training, and your body continues to burn calories after strength training (just like you do after aerobic exercise), a process called "post-exercise excessive oxygen consumption," or COPD, according to the American Exercise Council. (14) When you do resistance, weight or endurance training, your body requires more energy based on the amount of energy you exercise (ie the harder you work, the more energy is needed). This means more calories burned during training and more calories burned after training, while your body recovers in a state of rest.

8. Strength training has cardiovascular benefits.

Along with aerobic exercise, physical activity to strengthen muscles helps improve blood pressure, according to HHS. (2) The Government recommends muscle strengthening activities twice a week plus 150 minutes a week of moderate intensity to reduce hypertension and reduce the risk of heart disease.

Myths about Strength Training

1. Strength training increases the size and I don't want to look bigger.

The strength training plan presented here is not focused on building muscle mass. In these pages, you will not find bodybuilding staples such as heavy bench presses or rows of dumbbells. In fact, you could have a whole strength training session without lifting a single weight. Also keep in mind that you are naturally limited by genetics and body type. If you are a weak runner who has always had difficulty gaining weight, you may not be able to put on a lot of muscle mass even if you want to. The chances of getting bulky accidentally while following a runner's strength training plan are very small.

2. Strength training will make me less flexible

Athletes who have inelastic, overdeveloped muscles are usually described as "muscle bound." They are characterized as rigid and inflexible. This label is often applied to bodybuilders and bodybuilders and is quoted by cautious athletes who avoid strength training because they do not want to become inflexible. This is a myth -

It is simply not true that strength training leads to shortening of tendons and ligaments or loss of their flexibility.

The truth is that an athlete either stretches and is flexible or he is not. Strength training will not dictate flexibility in one way or another. This is certainly true of the program presented here, which, as we have just discussed, is not designed to lead to large increases in muscle mass..

3. I have to go to a gym and use balls and cars

These training modes can certainly be effective, but there are several ways to skin a cat. You don't have to join a gym and use equipment to train. With a minimum amount of equipment, you can do everything you need to do almost anywhere you want to do it.

4. Strength training will take too long

When I give presentations about strength training for large groups of runners, do I start by asking how many people have suffered a running injury in the previous year? A forest of hands rises. Then I ask, how many injuries involved a layoff of at least a week? Most hands stay up. One month? Many hands remain in the air. Three months or more? Some hands are still raised. Then I ask this question: If you could have avoided the injury by spending only 15-20 minutes, 2-3 times a week, working hard in your own home, would you have been willing to do it?

5. Muscle turns into fat if you stop lifting weights

This is a persistent misconception supported by many examples of former weightlifters who gained weight after they stopped training. But this conclusion errs in coincidence with causality. Muscle cannot turn into fat than lead can turn into gold. There are different types of tissues. But if you tend to eat more to support the extra calorie burning that strength training offers and then fail to call back when you stop strength training, those extra calories will be stored as fat, not because you stopped. strength training, but because you take in more calories than you consume.

6. Strength training is not for women

Obviously, this myth only applies to half the population and, fortunately, it is a myth that is quickly fading. Not long ago, women were considered physically unable to compete in long-distance running and that strength training was considered "insensitive".

Today, this view has been largely replaced by the acceptance and encouragement of women's participation in sports, largely driven by the adoption in 1972 of federal legislation prohibiting sex discrimination in any higher education program receiving federal financial assistance, known colloquially. However, for that minority of people who still believe that sweating, muttering and pushing for athletic excellence is only suitable for men, just take a quick look at the women who participate in professional sports teams, the women's Olympic achievements. And to their success in road racing, to become convinced that there is nothing unnatural in the fight for athletic excellence. About the Author - e-learning enthusiast, Always Learning and sharing the ideas about Article Submission Sites, Free Article Submission Sites, dofollow article submission sites, PDF Submission Sites, PDF Submission Site List, High PR PDF Submission Sites

#Exercise with stiffed knees #Strength Training

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