Strength Training

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A designed package for improving the health of the individual

Strength training is a resistance training exercise usually involving weights or some other form of resistance designed towards improving an individual's health. It may also be described as activities specifically designed to build muscle and increase strength. Strength training also helps to maintain the amount of bone in the body and can help maintain weight. It is also activities specifically designed to build muscle and increase strength. Strength training also helps to maintain the amount of bone and can help maintain weight. It can also be described as using resistance weight training to increase maximum muscle force.

There are certain benefits of strength training which can be stated as follows:

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• Increased muscular strength
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• Increased strength of tendons and ligaments
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• Potentially improves flexibility (range of motion of joints)
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• Reduced body fat and increased lean body mass (muscle mass)
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• Potentially decreases resting systolic and diastolic blood pressure
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• Positive changes in blood cholesterol
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• Improved glucose tolerance and insulin sensitivity
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• Improved strength, balance and functional ability in older adults.
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Principles of strength training

Overload : to see gains in strength you must always stimulate the muscle more than it is accustomed to.

Progression : the active muscle must continue to work against a gradually increasing resistance in order to meet overload.

Specificity: it is the gains that you received on the muscle group used and movement pattern performed.

Arrangement

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• Warm-up - the warm up should be sport specific. In other words if you are performing the bench press, then begin your warm up with a light intensity and perform 8-10 reps.
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• Stretch - it is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
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• Workout - work larger muscle group first then smaller muscle groups
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• Cool down - keeps the body active and prevents pooling of the blood in and during the extremities. The cool down is done at a lower intensity.
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Breathing: one must exhale through the mouth while lifting weight or working muscles against resistance.

Programs:
The strength training programs include a number of guidelines that include a number of things they are as follows:

Strength training of a moderate intensity sufficient to develop and maintain fat free weight should be an integral part of an adult fitness program. The following are the examples of exercises for a basic for training of the strength:

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• Bench press
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• Lat pulldown
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• Overhead press
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• Bicep curl
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• Tricep pulldown
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• Squat
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• Leg extension
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• Leg curl
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• Abdominal crunch
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There are some strength training exercises like
Abdominal exercises
Upper body exercises
Lower body exercises

There are also some specific programs for the training they are:
Circuit training
Hypertrophy training
Maintenance training
Maximum training for the strength and good health