It may feel like strength training to you but I assure you, it is not. Higher rep ranges may make you feel like your muscles are going to rip out like the incredible hulk, but in actuality, you will not be building much muscle, if some at all.
Conditioning is like strength training for the heart. By doing full body, functional exercises, lots of them, with lighter weights or no weights, your heart is pumping like crazy, pushing blood out to all of your muscles. A stronger heart brings about a myriad of health benefits. Blood vessels remain open and flexible, reducing blood pressure and risk of stroke. Cholesterol is lowered and plaque is kept at bay from building in the arteries, thus reducing the risk of heart attack.
When supplementing your strength training routine with conditioning you are able to get the most out of your workouts. Your body gets almost a de-load day when conditioning, as hard as it is still. If you are doing just one or the other kind of workouts, you will probably see a much greater improvement in muscle tone, muscle mass, and body fat when you incorporate the other in as well.
It encompasses so much more than just lifting weights and focuses on a variety of tools to improve movement, health, and physical performance. Strength and conditioning used to be a niche environment believed only to be for athletes, but as more people come to understand the many benefits of movement-based fitness; the strength and conditioning market is growing.
The benefits of a good strength and conditioning programme will vary for every individual, depending on their abilities and goals, however, these are our top 10 favourite reasons to start strength and conditioning training. Injury prevention is highly beneficial to athletes and amateurs alike. An improved level of proprioception is often achieved with strength and conditioning work. Proprioception is the awareness of movement and position in the body.
This can be worked on with specific exercises and balance work. The decreased injury as a result of strength and conditioning training also plays a large role in improving proprioception. Programming is performance-specific using scientifically-backed training methods. A Strength and Conditioning Coach is key to maximising clients capabilities to improve performance.
Strength and Conditioning Coaches will be able to identify key areas of improvement and also measure results accurately. Performance can be improved by the technical, physical, tactical, or mental factors that starting a strength and conditioning routine has on participants. The combination of strength training, HIIT training, plyometrics, and cardio conditioning that characterise strength and conditioning training helps to increase cardiovascular health as well as muscular, skeletal and mental health.
In fact, there are numerous articles and research papers on the benefits of strength training improving bone density.
An article published by Harvard Medical School on the effect of strength training on bone health explains:. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occurs during strength training as well as weight-bearing aerobic exercises like walking or running.
The result is stronger, denser bones. With improved movement mechanics comes improved posture, something with our increasingly sedentary lifestyles, we could all benefit from. Improved posture can lead to better overall bodily functions including on the respiratory system and circulation. The person who helps you with your weight training plan at the gym may be a gym employee or independent trainer who can teach you proper technique and safety when handling the weights.
This type of coaching may not require specific education or certification, although most advisors have at least a Personal Training Certification, such as from NASM National Academy of Sports Medicine or ACE American Council on Exercise and are knowledgeable about general fitness, exercise instruction, and proper lifting technique. Who is Weight Training For? Weight training is for those with broad goals to improve their health, lose weight, and develop their general fitness.
You may not have a long-term goal in mind other than feeling and looking better, and may merely want to get a good workout on a short-term basis. The American Cancer Society agrees that weight training helps you reverse age-related declines in muscle mass, increase bone density, improve joint flexibility, enhance balance, and control your body weight more easily.
As your body condition improves with weight training, your attitude probably will as well, and you may find yourself happier and more confident, a big plus. Weight Training Principles Weight training programs, of course, involve lifting weights or performing other weight resistance exercises. As well, you should plan to exercise every muscle group at least twice a week. Weight training programs, of course, involve lifting weights or performing other weight resistance exercises.
There are also 6 basic weight training principles:. Learn Proper Technique Be sure you get instruction in the correct form and technique for lifting. Warm-Up Definitely take time to get your body working before you begin your training.
Warmups decrease the likelihood of injury. You can do any aerobic exercise that increases your heart rate, like brisk walking or doing jumping jacks. Plan on about 5 to 10 minutes of warm-up. Research shows that a single set of repetitions that pushes your fatigue limit can be highly effective for building muscle and strength. Your body needs to become accustomed to the stress so that you can progress to heavier weights. Increase the weight gradually over several weeks of training.
For example, if you work your upper body on Monday, work your lower body on Tuesday, so you can go back to working your upper body on Wednesday. What is Strength Training? Strength training is a type of physical exercise to build size and strength for performance reasons. Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction, which builds strength, anaerobic endurance, size of skeletal muscles and bone density.
Strength training, then, is a step up from weight training in several ways. First, strength training encompasses many types of exercise, including weight training, for strength and conditioning.
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