Transcript Strength Training Basics

Strength Training
It makes your body strong,
and you look and feel better
too. But, what more can it do?
Plenty.
#1: Healthy bones through exercise
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Regular weight bearing exercise and strengthening
work can help prevent osteoporosis. Stronger
bones lead to a stronger musculoskeletal systemthat means you can lift, move and enjoy
recreational activities with more ease.
#2: Great posture through muscle
conditioning
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Conditioned muscles help you lift and hold your
body upright better. As a result, you appear taller,
more confident and vibrant.
#3: Fewer injuries as muscles are stronger
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When muscles are stronger, so are the connective
tissues surrounding them. This means the entire
muscular system is bolstered, providing protection
against injuries caused by weak ligaments, tendons
and muscle fibers.
#4: Exercise can raise your metabolism
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There’s no better way to increase your metabolism
than to develop more muscle mass. Muscle burns a
great deal of calories to keep itself alive-even at
rest.
#5: Weight training leads to better sports
performance
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If you want to improve in your sport or activity of
choice, start weight training. It’s no secret: Many
top-notch athletes use resistance training to
enhance their skills. Get your golf score up,
increase your running speed or enjoy an easier time
dancing. All compliments of strength training.
Reasons 6 & 7
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#6: Faster rehab with strong muscles
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If you suffer an injury and keep the other
muscles strong, you’ll bounce back quicker.
#7: Improved balance
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Regular strength training leads to better muscle
control and balance. As a result, you’re less
likely to fall. If you do fall, though, your injury will
be less severe.
#8: Strength training prevents obesity
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When you build muscle, you burn more
calories. The calories you burn come from
fat. Hence, strength training prevents
obesity . And when you keep your body fat
down you add years to your life.
#9: Being strong can make life more
fun
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Your quality of life is enhanced when you’re
strong. Whether it’s walking around for two
days at Disneyland or rock climbing, you
can get out there and enjoy all that life has
to offer.
#10: Good exercise prevents a number
of ailments associated with aging
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Many of the conditions we link to old age are
really a result of not exercising and eating
healthily. By combining an exercise program
of aerobic conditioning with strength training
you can grow old gracefully. It may just
make the difference between using a
wheelchair and pushing one.
The ACSM guidelines
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Strength train a minimum of two days
per week, 3 or 4 days would be more
benificial.
If you train all the different muscle
groups allow one day to recover before
lifting again
Lift light enough that you can do 3 sets
of 10 reps for general strength.
The Basics
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There is a logical order in which you should
choose your exercises.
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Start with multi-jointed exercises like bench
press and move to single joint like flys to finish
your workout.
Start out with light weight and if you make all 3
sets of ten, go up the next exercise day, and
keep going up in weight until you cannot finish
all your reps. Stay at that weight until you can
and then move up in weight.
Safety tips
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Always have a partner when lifting free
weights.
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They will spot you on bench and other
exercises to keep you safe
Exhale as you push the weight up, do not
hold your breathe while lifting as it can
spike your blood pressure and cause
fainting or other dangerous
consequences.
Lifting styles
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People have different goals from their
strength training program and therefore lift
differently
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To Build muscle endurance you should lift light
weight for 2-3 sets of 12-15
To achieve good muscle tone with general
strength improvements try 3 sets of 10
To build muscle mass with great strength
football players lift heavy weights which they can
repeat reps 5 times or less
Types of sets
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Circuit training - we circuit train here at ATech for muscle endurance
Straight sets - 3 sets of 10 using the same
weight
Progressive sets - one set of 10 reps then
go up in weight with one set of 8 reps, then
go up in weight and do one set of 5 reps
Pyramids - 10-8-6-4-2-1 reps getting
heavier each set until at one rep you at your
maximum weight for that exercise.
Fitness components
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Weight training helps build muscle strength
and muscle endurance
Weight training is Anaerobic, in that your
muscle build up large quantities of lactic
acid and you feel the burn when lifting
properly.
Weight training adversely affects flexibility
and one should add a quality stretching
program when lifting to help maintain
flexibility