Published on July 15, 2014
Strength training: Alexis Perry Wellness 230 Body-Mind Connection ( Add Picture) Strength training Historical Perspective:: Historical Perspective: Early records of strength training date back to 3600 BC when the C hinese emperors made their subjects exercise daily. For example during the Chou Dynasty men were required to pass weight lifting test before entering the military. There is also a good amount of evidence that suggest weight training was apart of life in ancient Greece and India. During the 16 th century books on weight training began to surface in Europe. Sir Thomas Elyot’s Published a book on strength training in England during 1531. Joachim Camerius wrote several books in 1544. The books suggest that strength training should be offered in school. Historical Perspective continuation: Historical Perspective continuation In 1728 John P augh published a book titled “ A physiological,Theoretic and Practical Treatise on the Utility of muscular” exercise for restoring the power of limbs, which pointed out the benefits offered by weight training for rehab purposes. In the year 1960 Archibald Maclaren created the first formal system of physical training with dumbbells and barbells specifically for the British army. Noteworthy: Strength training became key elements in all sports training programs in the USSR whereas aerobic training was very big in the West. Types of strength training: Types of strength training Everyone knows that strength training makes you stronger… however different types of strength training can give you dramatically different results! For example, some types of strength training will enhance your maximal strength whereas others will increase your endurance. There are 5 major types of Strength Training: Body Building, Power Lifting, Circuit Training, Isometric, and High Volume training Body Building: Body Building Body builders train Specifically to make their muscles bigger They typically tend to lift 8 to 12 rep range and only train one muscle group per week. This Type of training is best for making your muscles larger and not stronger. However that is not to say bodybuilders are not strong they just aren’t strong as other athletes because their goal is aesthetics, not athleticism. Power lifting: Power lifting Power Lifting is the best type of training for maximal strength. Many people consider this “brute Strength. The goal of Powerlifting is not appearance but rather pure strength. They focus on lifting an extremely heavy amount of weight for just a few repetitions. (add picture of Power Lifter) Circuit training: Circuit training Circuit training is when you do a number of exercises in a quick period of time and usually lifting a light amount of weight for a high number of repetitions. For example: 20 bench presses, 20 squats, and shoulder press with little or no resistance. Circuit training is ideal for burning fat, gaining strength, or increasing endurance Circuit training is commonly used among fighters because it simulates what the body goes through in a match( shorts burst of strength and energy being used for spurts and a time) (add picture) Isometric training: Isometric training Isometric training was coined by Charles Atlas in the 1930’s Isometric training are contractions of a particular muscle or group of muscles. During Isometric training the muscle(s) does not noticeably change length and the affected joint does not move. Isometric training does not effectively build strength but it can help maintain muscle strength. This type of training mostly takes place in rehabilitation. Isometrics may be very helpful to someone who has been injured or has arthritis. For example holding a dumbbell straight for 30 seconds. IMPORTANT: Isometric training will only increase your strength in the position that you are holding. Talk about my personal rehab experience Theories of Strength Training: Theories of Strength Training Typically failure to use a good form during a training set can result in injury. This is because the desired muscle group is not challenged enough, the threshhold of overload is never reached and the muscle does not gain strength Nutrition is a well-known theory that prepares the body for exceptional results for strength training because maintaining good eating habits can improve overall performance.( key components to good nutrition: protein and Carbohydrates) Combining cardiovascular workouts with strength training will increase the amount of fat you burn during aerobic activity. Aerobic vs Anaerobic: “ Aero is a prefix that comes from the Greek for “air”. Aerobic fitness is the health and efficiency of your body’s air system. These exercises are the ones that increase your heart rate for an extended period Anaerobic exercises are those that build muscles other than your heart and although these technically all involve air they are not directly part of your cardiovascular system. More concepts: More concepts Aerobic vs Anaerobic: “ Aero is a prefix that comes from the Greek for “air”. Aerobic fitness is the health and efficiency of your body’s air system. These exercises are the ones that increase your heart rate for an extended period. Aerobic exercise is specifically designed to keep you at 70-80 percent of your maximum heart rate. Some examples are: jogging/running, riding a bike, and power walking Anaerobic exercises are those that build muscles other than your heart and although these technically all involve air but are not directly part of your cardiovascular system . Anaerobic exercises take place in short bust and call on your fast twitch muscles. Examples of anaerobic exercise: Isotonic Isometric High-Volume Training: High-Volume Training High Volume Training is similar to body building in the sense that you only work your muscles once a week. This type of training focuses on increasing muscular endurance . Not only does it make your muscles larger like body building but it makes your muscles better at maintaining a certain resistance for a long period of time. High Volume Training works by performing one exercise at a time, lifting the same amount for about 10 reps and each week you try increasing the weight so that you become a little more stronger every time. Why is strength training a coping Technique: Why is strength training a coping Technique Strength training is a good way to relief stress in a positive way. Exercising which would include strength training stimulates chemical reaction in the brain and releases endorphins which are hormones that make you feel good. How to get started: How to get started Do not I repeat DO NOT start of by trying to “ bulk up” immediately. Start with simple exercises with body weight and build up as you go. The best way to get started is sign up for a gym membership and take it one extra step further by signing up for a personal trainer. That way you can have someone their with you every step of the way to inform you with the correct information and also physically show you how to do certain exercise. My favorite application technique: My favorite application technique ISOMETRICS!