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Strength Training
.Strength Training
Weight TrainningStrength training plays an important role in the improvement of your overall health and well-being. When you lift weights, you challenge your muscles to grow stronger and you improve circulation to the muscles that you are working. For example, when you do bicep curls, you are not only increasing the muscles mass in your biceps, but you are also decreasing the amount of fat in the muscle and improving the flow of blood throughout your arm. Therefore, strength training has many benefits – beyond just helping you grow stronger.
Can the Growing Stronger Exercise Program be done more or less often?
New guidelines from the American College of Sports Medicine suggest strength training two or three times a week. Be sure to give your muscles at least one day of rest between workouts. Two sessions is what is prescribed because it will confer benefits and is also quite manageable from a time perspective. However, if you have the time to do the program three times per week, you will gain the following benefits:
- More stimuli to the bones
- Extra physical activity—important for overall good health
- Strengthening muscles a bit more quickly
Can I make my own weights for working out?
Many suggestions exist for "home-made" weights, ranging from lifting one-pound soup cans (harmless for you and the soup, but it won't build muscle), to lifting buckets or gallon jugs filled with sand. Please do not improvise! Plastic jugs and buckets are not made for strength training: they're not designed to hold that much weight and the handles are designed for carrying, not lifting. They could easily break and injure you, not to mention impede your ability to perform an Exercise with proper form and through the full range of motion.
Is it true that muscle weighs more than fat? If so, will I gain weight when I start strength training?
Unless you increase the amount of calories you are eating, it is very unlikely that you will gain weight or become bulky. Here's why: one pound equals one pound regardless of whether the pound is fat, muscle, or some other substance like butter or steel. Muscle is denser and therefore takes up a smaller amount of space per pound than fat. Some scientists estimate that the "space" that one pound of muscle occupies is about 22% less than one pound of fat!
What is the proper way to breathe during strength training?
Exhale during the most strenuous phase of the movement—often referred to as "exhale on the exertion." Inhale during the less strenuous phase. It is also important to inhale and exhale fully between each repetition.
I have a medical condition. Can I still do strength training?
Most likely you will be able to participate in strength training; however, this is a decision you must make in consultation with your doctor or health care provider. Discuss your specific conditions and goals with your physician so that he or she can make any necessary recommendations.
Research has shown that individuals with chronic but stable medical conditions including osteoporosis, heart disease, Diabetes, rheumatoid arthritis, osteoarthritis, HIV/AIDS, and the frail elderly can benefit significantly from strength training.