Positive Self-Development For Sport, And Life With Strength Training

The term “strength training” often conjures up images of muscle bound men or women swathed in glistening body oil and miniscule clothing, flexing their biceps and triceps and all other kinds of ceps that may not normally visible to the eye. But strength training is not necessarily body building. There are many types of strength training methods, and some of them may just be the very thing to be used as a guide to positive self-development for sport, and life with strength training.

Because people today lead typically sedentary lives (unless you are a physical fitness trainer or engaged in other physically-demanding work), it is necessary for many of us to get into some kind of physical fitness regimen to have good health and high functioning capabilities. When the body is chronically tired or sick, the mind tends to follow suit. Strength training, also known as resistance training is defined as repetitive movements that are designed to engage specific muscles of the body using some kind of resistance (such as weights) for strengthening its function. An example is the bicep muscles, which bends the arm at the elbow. Strengthening this muscle allows the person to carry heavier weights up and down.

Unknown to most, strength training actually destroys muscle cells. The aim is to activate muscle repair cells to rush to the site of the damage and produce new cells to replace the discarded ones. This is down repeatedly, and like a callus, the repair process builds up on the damaged site. Unlike a callus, however, muscle protein buildup can lead to bigger and/or stronger muscles, depending on the regimen. It is the response of the body to adapt to excessive loads to which it is subjected. The body is a wonderful thing. The best thing is, during strength training fat cells are also involved because of the energy requirements of the training. So in effect you are toning and building muscles while reducing fat cells to flat little cells. That is, if you persist and do it regularly.

Regularity of the regimen is essential, which means it should not be over done as well. The body must be given time to repair itself, which is why strength training is usually not done everyday. Otherwise it becomes a problem.

Aside from added strength and functional capacity, strength training also increases or maintains bone density. Bones grow more fragile with age, so a regular physical regimen is the body’s wonder cure for aging. It beats surgery at any rate. Especially if strength training is combined with aerobic exercise such as walking and the treadmill; It increases the metabolic rate so you do not store fat as much and increases muscle endurance so you can do things over more sustained periods. Because you have a better-maintained body, it reflects in your appearance, making you more attractive and increases self-esteem and confidence. It also makes you more popular in both sports and social encounters.

There are three basic types of training based on the equipment used. The most common is the use of free weights such as the hand weights or barbells. Another way towards strength training is with the use of machines that uses weights in combination with bars and pins that help maintain the load requirement of the exercise. Resistance tubes and bands are also another type (think Thigh Master) but have limited muscle range involvement. Calisthenics is also one type of strength training, which requires no weights but instead uses the body as the load source. These include push-ups, knee bend and sit-ups. Most people combine two or more of these types of strength training for their regular dose of physical exercise.

Rule of thumb: if you want to build muscle, fewer repetitions, more load. If you want to tone muscles but not increase bulk, go for more repetitions, less load. A physical fitness trainer can be a valuable source of information as to the various weight/repetition formula for you based on your body specifications. Seek good health.

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