The Importance of Strength Training
Welcome to issue number 2 of Pete’s Blog. In this issue I will discuss why developing strength is an integral component of a well designed exercise program. Certainly, as part of our mantra which specifically relates to movement, I would like you to consider this; don’t just move more — but move differently, move more of you, and move more outside of your exercise time.
One very effective way to move more of you and to move differently, is incorporating strength training into your exercise program.
Benefits of Strength Training
Helps keep weight off for good
Protects bone health and muscle mass
Makes you stronger and fitter
Helps to develop better body mechanics, especially when exercises are performed through full range of movement and with good control in both the eccentric and concentric phase of the movement
Plays a role in disease prevention – Improvements in bone density, insulin sensitivity, sarcopenia, hypertension, depression, CVD have all been clearly demonstrated with traditional strength training.
Boosts energy levels and improves your mood
Translates to more calories burned, not just during a workout but for up to 72 hours afterwards. Strength training can boost your metabolism by 15 percent. In fact the more muscle mass a person has, the higher the metabolism at rest.
Using a combination of body weight exercises, as well as barbells, dumbbells, kettlebells, cables and machines will all help to improve strength and the associated health benefits that come from using some form of resistance training.
FITT principle as applied to Strength Training:
Frequency: 2 – 3 times per week
Intensity: Depends on what aspect of your strength you are trying to develop
Maximal Strength: 1RM – 5RM
Hypertrophy (Increase in size of skeletal muscle) : 6RM - >50RM
Power: developed when performing exercises as fast as possible with lighter resistance with sets of less than 15 repetitions
Muscular Endurance: normally developed with a weight that allows you to complete at least 30 repetitions
Time: Quality is always better than quantity when completing a workout. You will gain more benefit from doing an intense total body workout for 30 minutes than a 90 minute session that focuses on lots of exercises for only 2 – 3 body parts. This is one of the main reasons we encourage all of our clients to arrive at the gym up to 15 minutes early and do a proper warm up.
Type: The exercises used in a training session
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