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A woman doing at a with her coach standing behind her.Strength training is a type of specializing in the use of resistance to induce, which builds the, of and.When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased, muscle, and strength and toughness, improved function, reduced potential for injury, increased, increased, increased fitness and improved function. Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of to target specific muscle groups. Strength training is primarily an activity, although some proponents have adapted it to provide the benefits of through.Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training. This is mediated via activation of which alter the LDH (lactate dehydrogenase) isoenzyme complex composition and decreases the activity of the lactate generating enzyme LDHA, while increasing the activity of the lactate metabolizing enzyme LDHB.Sports where strength training is central are,. Many other sports use strength training as part of their training regimen, notably,.

Strength training for other sports and physical activities is becoming increasingly popular. This section needs additional citations for. Unsourced material may be challenged and removed.Find sources: – ( February 2008) The benefits of strength training include greater muscular strength, improved muscle tone and appearance, increased endurance and enhanced bone density.Increased physical attractiveness Many people take up strength training to improve their. There is evidence that a body type consisting of broad shoulders and a narrow waist, attainable through strength training, is the most physically attractive male attribute according to women participating in the research. Most men can develop substantial muscles; most women lack the to do it, but they can develop a firm, 'toned' (see below) physique, and they can increase their strength by the same proportion as that achieved by men (but usually from a significantly lower starting point). An individual's make-up dictates the response to weight training stimuli to a significant extent. Training can not exceed a muscle's intrinsic genetically determined qualities, though polymorphic expression does occur e.g., Myosin heavy chainsStudies also show that people are able to tell the strength of men based on photos of their bodies and faces, and that physical appearance indicates cues of strengths that are often linked to a man's physical formidability and, therefore, his attractiveness.

This is aligned with studies that reveal those who undergo strength training attain more and when compared to individuals who do not undergo training or exercise. In addition, people who undergo strength training tend to have a more favorable even than those who also engage in regular such as.

More women are also increasingly revealed to be dissatisfied with their body today than those surveyed in 1984 and they often turn to exercise such as strength training to improve their.Workouts elevate for up to 14 hours following 45-minutes of vigorous exercise. Increased general physical health Strength training also provides functional benefits. Stronger muscles improve posture, provide better support for, and reduce the risk of from everyday activities. People who take up weight training can prevent some of the loss of muscle tissue that normally accompanies —and even regain some functional strength—and by doing so become less frail. They may be able to avoid some types of. Weight-bearing exercise also helps to prevent and to improve bone strength in those with osteoporosis.

The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their 80s and 90s.Though strength training can stimulate the, many exercise, based on their observation of maximal uptake, argue that training is a better cardiovascular stimulus. Central monitoring during resistance training reveals increased, suggesting that strength training shows potential for. However, a 2007 meta-analysis found that, though aerobic training is an effective therapy for heart failure patients, combined aerobic and strength training is ineffective.Strength training may be important to metabolic and cardiovascular health. Recent evidence suggests that resistance training may reduce metabolic and cardiovascular disease risk. Overweight individuals with high strength fitness exhibit metabolic/cardiovascular risk profiles similar to normal-weight, fit individuals rather than overweight unfit individuals.

For rehabilitation or to address an impairment For many people in or with an acquired, such as following stroke or orthopaedic surgery, strength training for weak muscles is a key factor to optimise recovery. For people with such a health condition, their strength training is likely to need to be designed by an appropriate health professional, such as a or an.Increased sports performance Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of during weight training should be the same as that of the particular sport.

For the pleasure of the activity One side effect of intense exercise is increased levels of, and, which can help to improve mood and counter feelings of (dopamine and serotonin were not found to be increased by resistance training).Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as which promote the growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.

Technique The basic principles of strength training involve a manipulation of the number of repetitions, sets, tempo, exercises and force to cause desired changes in strength, endurance or size by overloading of a group of muscles. See also:There are many methods of strength training. Examples include,.Strength training may be done with minimal or no equipment, for instance.

Used for strength training includes and, and other,.Aerobic exercise versus anaerobic exercise Strength training exercise is primarily. Even while training at a lower intensity (training loads of 20-RM), anaerobic glycolysis is still the major source of power, although metabolism makes a small contribution. Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on the load on the intensity of the contraction. This is known as the energy system continuum.

At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic ('fast-twitch') and aerobic ('slow-twitch'), in order to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because the anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited. In the aerobic regime, the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail.is a form of exercise that uses a number of weight training exercise sets separated by short intervals.

The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process.Exercises for specific muscle groups. A back extension.Weight trainers commonly divide the body's into ten major muscle groups. These do not include the, and muscles, which are rarely trained in isolation.

The most common exercises for these muscle groups are listed below.The sequence shown below is one possible way to order the exercises. The large muscles of the lower body are normally trained before the smaller muscles of the, because these first exercises require more mental and physical energy. The core muscles of the are trained before the and muscles that assist them. Exercises often alternate between 'pushing' and 'pulling' movements to allow their specific supporting muscles time to recover.

The stabilizing muscles in the should be trained last.Advanced techniques A number of techniques have been developed to make weight training exercises more intense, and thereby potentially increase the rate of progress. Using a wrist strap. Wrist straps Wrist straps (lifting straps) are sometimes used to assist in gripping very heavy weights. Wrist straps can be used to isolate muscle groups like in 'lat pull-downs', where the trainee would primarily use the latissimus dorsi muscles of the back rather than the biceps. They are particularly useful for the deadlift. Some lifters avoid using wrist straps to develop their, just as some go further by using thick bars.

Wrist straps can allow a lifter initially to use more weight than they might be able to handle safely for an entire set, as unlike simply holding a weight, if it is dropped then the lifter must descend with it or be pulled down. Straps place stress on the bones of the wrist which can be potentially harmful if excessive. Combined techniques Strength training may involve the combining of different training methods such as weight training, plyometrics, bodyweight exercises, and ballistic exercises. This is often done in order to improve a person's ability to apply their strength quickly.

Or in other words, to improve their ability to apply explosive power.Loaded plyometrics Loaded plyometrics involve the addition of weights to jumping exercises. The weights may be held or worn. For instance, vertical jumps whilst holding a trap bar or jumping split squats whilst holding dumbbells. This helps to enhance the explosive power of the athlete. Complex training Complex training, also known as contrast training, involves the alternation of weight training and plyometric exercises. Ideally, both sets of exercises should move through similar ranges of movement; such a pairing is called a complex, or contrast, pair. For instance, a set of heavy back squats at about 85-95% 1RM followed by a set of jumping exercises.

The intention is to utilise the intense nervous system activation and increased muscle fibre recruitment from the heavy lift in the plyometric exercise; thereby increasing the power with which it can be performed. Over a period of training, this may result in the athlete being able to perform the plyometric exercise more powerfully, without the requirement of the preceding heavy lift.

Working on the same principles, a sports specific action may be incorporated instead of the plyometric exercise; the intention, in this case, being to increase the athlete's ability to perform the sports specific action more powerfully.Ballistic training Ballistic training, sometimes referred to as power training, is based upon the principle of maximising the acceleration phase of the exercise and minimising the deceleration phase; this helps to improve the athlete's explosive power. On this basis, ballistic training may include exercises which involve the throwing of a weight, such as a medicine ball, or jumping whilst holding or wearing a weight. Contrast loading Contrast loading is the alternation of heavy and light loads i.e. A heavy bench press set at about 85-95% 1RM followed by a light bench press set at about 30-60% 1RM. The heavy set should be performed fast with the light set being performed as fast as possible. The joints should not be locked as this inhibits muscle fibre recruitment and reduces the speed at which the exercise can be performed.

A loaded plyometric exercise, or ballistic exercise, may take the place of the light lift.Similarly to complex training, contrast loading relies on the intense nervous system activation and enhanced muscle fibre recruitment from the heavy lift to help improve the power with which the subsequent exercise can be performed. This physiological effect is commonly referred to as post-activation potentiation, or the PAP effect. By way of explanation, if a light weight is lifted, and then a heavy weight is lifted, and then the same light weight is lifted again, then the light weight will feel lighter the second time it is lifted. This is due to the increased PAP effect from the heavy lift allowing for greater power to be applied and thus making the subsequent lighter lift feel even lighter than before. Explosive power training programmes are frequently designed to specifically utilise the PAP effect.Risks and concerns. This section contains.

The purpose of Wikipedia is to present facts, not to train. Please help either by rewriting the how-to content or by it to,. ( July 2009)Strength training is a safe form of exercise when the movements are controlled, and carefully defined. Some safety measures can also be taken before the training. However, as with any form of exercise, improper execution and the failure to take appropriate precautions can result in injury. A helmet, boots, gloves, and back belt can aide in injury prevention.

Principles of apply to strength training.Bodybuilding. Main article:is a sport in which the goal is to increase muscle size and definition.

Bodybuilding increases the endurance of muscles, as well as strength, though not as much as if they were the primary goals. Bodybuilders compete in bodybuilding competitions, and use specific principles and methods of strength training to maximize muscular size and develop extremely low levels of. In contrast, most strength trainers train to improve their strength and endurance while not giving special attention to reducing body fat below normal. Strength trainers tend to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and to improve muscular. Pre-contest training for bodybuilders is different again, in that they attempt to retain as much muscular tissue as possible while undergoing severe.

However, the bodybuilding community has been the source of many strength training principles, techniques, vocabulary, and customs.Nutrition It is widely accepted that strength training must be matched by changes in in order to be effective. Although aerobic exercise has been proven to have an effect on the dietary intake of macronutrients, strength training has not and an increase in dietary is generally believed to be required for building skeletal muscle.A review of 49 research studies found that supplementation of protein in the diet of healthy adults increased the size and strength of muscles during prolonged resistance exercise training; protein intakes of greater than 1.6 g/kg/day did not additionally increase fat-free mass or muscle size or strength. Protein that is neither needed for cell growth and repair nor consumed for energy is converted into urea mainly through the deamination process and is excreted by the kidneys. It was once thought that a high-protein diet entails risk of damage, but studies have shown that kidney problems only occur in people with previous. However failure to properly hydrate can put an increased strain on the kidney's ability to function.

An adequate supply of (5–7 g per kg) is also needed as a source of energy and for the body to restore levels in muscles.A light, balanced meal prior to the workout (usually one to two hours beforehand) ensures that adequate energy and amino acids are available for the intense bout of exercise. The type of nutrients consumed affects the response of the body, and whereby protein and carbohydrates are consumed prior to and after workout has a beneficial impact on muscle growth. Water is consumed throughout the course of the workout to prevent poor performance due to. A protein shake is often consumed immediately following the workout, because both protein uptake and protein usage are increased at this time.

Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any lost during the exercise period.To maximise muscle protein anabolism, recovery drink should contain glucose (dextrose), protein (usually ) hydrolysate containing mainly dipeptides and tripeptides, and.Some weight trainers also take such as or to aid muscle growth. However, the effectiveness of some products is disputed and others are potentially harmful.Sex differences in mass gains Due to the androgenic hormonal differences between males and females, the latter are generally unable to develop large muscles regardless of the training program used. Normally the most that can be achieved is a look similar to that of a. Muscle is than fat, so someone who builds muscle while keeping the same body weight will occupy less volume; if two people weigh the same (and are the same height) but have different lean body mass percentages, the one with more muscle will appear thinner.In addition, though bodybuilding uses the same principles as strength training, it is with a goal of gaining muscle bulk. Strength trainers with different goals and programs will not gain the same mass as a professional bodybuilder.Muscle toning. This article needs additional citations for. Unsourced material may be challenged and removed.Find sources: – ( February 2012) Some weight trainers perform light, high-repetition exercises in an attempt to 'tone' their muscles without increasing their size.The word tone derives from the Latin 'tonus' (meaning 'tension').

In anatomy and physiology, as well as medicine, the term 'muscle tone' refers to the continuous and passive partial contraction of the muscles, or the muscles' resistance to passive stretching during resting state as determined by a deep tendon reflex. Is dependent on neurological input into the muscle. In medicine, observations of changes in muscle tonus can be used to determine normal or abnormal states which can be indicative of pathology.

The common strength training term 'tone' is derived from this use.What muscle builders refer to as a toned physique or 'muscle firmness' is one that combines reasonable muscular size with moderate levels of body fat, qualities that may result from a combination of diet and exercise.Muscle tone or firmness is derived from the increase in and cross filaments in the. When this occurs the same amount of neurological input creates a greater firmness or tone in the resting continuous and passive partial contraction in the muscle.Exercises of 6–12 reps cause hypertrophy of the in, contributing to overall increased muscle bulk. This is not to be confused with hypertrophy which leads to strength gains. Both however can occur to an extent during this rep range. Even though most are of the opinion that higher repetitions are best for producing the desired effect of muscle firmness or tone, it is not. Low volume strength training of 5 repetitions or fewer will increase strength by increasing and cross filaments thereby increasing muscle firmness or tone.

The low volume of this training will inhibit the hypertrophy effect.Lowered-calorie diets have no positive effect on for muscle of any fiber type. They may, however, decrease the thickness of (fat between muscle and skin), through an overall reduction in body fat, thus making muscle striations more visible.Weight loss Exercises like sit-ups, or abdominal crunches, performs less work than whole-body aerobic exercises thereby expending fewer calories during exercise than jogging, for example.Hypertrophy serves to maintain muscle mass, for an elevated, which has the potential to burn more calories in a given period compared to aerobics. This helps to maintain a higher metabolic rate which would otherwise diminish after metabolic adaption to dieting, or upon completion of an aerobic routine.Weight loss also depends on the type of strength training used.

Weight training is generally used for bulking, but the bulking method will more than likely not increase weight because of the diet involved. However, when resistance or circuit training is used, because they are not geared towards bulking, women tend to lose weight more quickly. Lean muscles require calories to maintain themselves at rest, which will help reduce fat through an increase in the.History. Performing a with an early and plate-loaded.Until the 20th century, the history of strength training was very similar to the history of weight training. With the advent of modern technology, materials and knowledge, the methods that can be used for strength training have multiplied significantly.explained the principle behind strength training when he wrote 'that which is used develops, and that which is not used wastes away', referring to muscular. Progressive resistance training dates back at least to, when legend has it that wrestler trained by carrying a newborn on his back every day until it was fully grown. Another Greek, the physician, described strength training exercises using the (an early form of ) in the 2nd century.

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Ancient used the, which became popular during the 19th century as the Indian club, and has recently made a comeback in the form of the clubbell.The dumbbell was joined by the in the latter half of the 19th century. Early barbells had hollow globes that could be filled with or, but by the end of the century these were replaced by the plate-loading barbell commonly used today.Strength training with was popularised by from the 1930s onwards. The 1960s saw the gradual introduction of into the still-rare strength training gyms of the time. Strength training became increasingly popular in the 1980s following the release of the bodybuilding movie and the subsequent popularity of. Special populations Safety concerns related to children. Properly supervised strength training for children.specialists used to recommend that children avoid weight training because the on their might be at risk. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight, and there have been no reports of injuries to growth plates in youth training programs that followed established guidelines.

The position of the National Strength and Conditioning Association is that strength training is safe for children if properly designed and supervised.Younger children are at greater risk of injury than adults if they drop a weight on themselves or perform an exercise incorrectly; further, they may lack understanding of, or ignore the safety precautions around weight training equipment. As a result, supervision of minors is considered vital to ensuring the safety of any youth engaging in strength training. Australia's stance on pre-adolescence strength training Strength training is the fourth most popular form of fitness in Australia. Due to its popularity amongst all ages, there is great scepticism on what the appropriate age to commence strength training in young athletes is.

Some points of the opposing view of strength training in young adolescence are stunted growth, health and bone problems in later stages of life and unhealthy eating habits. Studies by Australian experts that have been recognised by the (AIS) have debunked these myths. There is no link between any prolonged health risks and strength training in pre-adolescence if the procedures of strength training are followed correctly and under suitable supervision.

Strength training for pre-adolescents should focus on skills and techniques. Children should only work on strengthening all the big muscle groups, using free weight and body weight movements with relatively light loads. The benefits of these practices include increased strength performance, injury prevention and learning good training principles. For older adults Older adults are prone to loss of muscle strength. With more strength older adults have better health, better, better physical function and fewer. In cases in which an older person begins strength training, their doctor or health care provider may neglect to emphasize a strength training program which results in muscle gains.

Under-dosed strength training programs should be avoided in favor of a program which matches the abilities and goals of the person exercising.In setting up an exercise program for an older adult, they should go through a fitness assessment to determine their current limits. Any exercise program for older adults should match the intensity, frequency, and duration of exercise that the person can perform. The program should have a goal of increased strength as compared to the baseline measurement.Recommended training for older adults is three times a week of light strength training exercises.

Exercise machines are a commonly used equipment in a gym setting, including treadmills with exercises such as walking or light jogging. Home-based exercises should usually consist of body weight or elastic band exercises that maintain a low level of impact on the muscles. Weights can also be used by older adults if they maintain a lighter weight load with an average amount of repetitions (10–12 reps) with suitable supervision.

It is important for older adults to maintain a light level of strength training with low levels of impact to avoid injuries.Older people who exercise against a resistance or force become stronger. Progressive resistance training (PRT) also improves physical functioning in older people, including the performance of simple (e.g.: walking, climbing stairs, rising from a chair more quickly) and complex daily activities (e.g.: bathing, cooking). Caution is recommended when transferring PRT exercises for clinical populations, as adverse effects are unclear.

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