Definition of Strength Training
The definition of strength training:
Strength training is the use of resistance to muscular contraction for the purposes of building strength, anaerobic endurance and size of muscles.
The methods of strength training involve the use of gravity, elastic or hydraulic forces to oppose muscle contraction. We must note that the terms "strength training" and "resistance" training are used interchangeably.
Strength Training Benefits:
The shortlist of most significant benefits of strength training include:
- increases in bone, muscle, tendon and ligament toughness and strength
- improvements in cardiac function
- reduction in potential for injury
- improved joint function
- improves postural support
- increases in bone density
- elevated metabolism
- increases in HDL (good) cholesterol levels
Strength Training - Basic Principles
The basic principle involves manipulating the total number of repetition (reps), sets, rest length periods, exercise and force (weight) to get desired changes in strength, endurance, size and shape by overloading muscles.
The specific combination of said reps, sets, exercises and resistance (weight) depend on the purpose or desired goals of the person performing the exercise. For example, sets with fewer reps can be performed using more weight but will result in having less impact of endurance and more impact on the size of muscles.
Strength training requires the use of proper form when performing exercise movements for any given muscle group.
The rationale is that if we transfer the resistance weight to other body parts while exercising the target muscle group we will be "cheating" (a commonly used term). This improper exercise form will result in diminished results since the targeted muscle group is not challenged enough.
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