A balance of the three component of muscle performance - Strength, power and endurance all can be enhanced by one or the other form of resistance training. Gym membership, although it can be used, is not needed to undertake a strength training program. It can be done at home gym effectively.
Benefits
By regular strength training there is enhanced Muscle performance by increased size and strength of muscle fiber. Their is also an increase in the strength of the tendons, ligaments, and bones.Strength training also helps in decreasing stress on joints and soft tissue injuries during physical activity. Their is also a possible improvement in capacity to repair and heal damaged soft tissue due to positive impact on the tissues. It also helps in lossing weight by helping to reduse fat and increase in overall muscle mass. It also helps in Increaseed physical performance during daily activities, at work, and recreational activities.The person has a enhanced feeling of physical well being.
Principles Of Resistance Training
Overload Principle:
It states that in order to improve fitness, the body or specific muscles must be stressed to higher level. That is the muscle must be challenged to perform at a level greater than that to which it is accustomed during everyday life.In strength training program, the amount of resistance applied to the muscle is progressively increased. For mainly increasing the endurance rather than muscle strength more emphasis is laid on increasing the time rather than increasing the resistance, here the resistance is generally kept same.
Principle of Specificity:
This principle states that the effect of strength training is specific to those muscles involved in the activity. Hence the training program should mimic the anticipated function required. A weight lifter has different resistance training compared to a swimmer or a marathon runner. A weight lifter goes through more of muscle building exercise where as the other two have endurance training.
Principle of Reversibility:
It says that there is would be a loss of fitness due to long period of inactivity. It is also called as Detraining, and occurs only after two weeks of inactivity and continues till all the effects of exercise have lost or unless the training is not started again. So it is advised not to stop the training program for more than one to two weeks.
F.I.T Principle (Frequency, Intensity, Time):
Frequency - how often the exercise is performed (# of days/week). It depend on the health and age of individual. The optimal frequency of training is three four times a week.
Intensity - how hard or stressful the exercise is (target heart rate). It is based on Overload principle (explained above).
Time - How Long or how (# of minutes). The optimal time of exercise depends on the total work performed, exercise intensity and frequency. A 20 to 30 minute session is generally optimal.
strength training must not be done on consecutive days unless different muscle groups are worked, e.g. arms on Monday, legs on Tuesday. This is because muscle tissue is broken down during strength training and then needs recovery time to rebuild itself – this is how muscles get stronger. Adequate time for recovery must be build into every resistance training program. After vigorous exercise the body must be given time to restore itself to a state prior to exhaustive exercise. The recovery can be faster if light exercise is performed during the rest.
Change that occur in muscle during rest are -
- Energy store are replenished.
- Lactic acid is removed from muscle which cause fatigue.
- Oxygen store are replenished.