What is strength training?
Cardiopulmonary function, muscle strength and endurance, flexibility, the function of the body’s center of gravity, and body composition are the basic components of physical health.
Strength training plays a decisive role in the improvement and enhancement of muscle strength and endurance, the function of the body’s center of gravity, and body composition. It also plays a supporting role in the development of cardiopulmonary function and flexibility.
Therefore, strength training is when performing fitness exercises. For most bodybuilders, strength training with their own weight or using light equipment is a way to develop the body in an all-around way, enhance physical fitness, beautify the body, improve aesthetics, and cultivate tenacious style and tenacity. It is a form of fitness, bodybuilding, and heart-building exercise that is indomitable and willful.
It is based on promoting physical health to achieve the unity of physical beauty and spiritual beauty. It is a perfect combination of sports and aesthetic education.
Strength training movements are relatively simple, slow, and controllable; equipment selection is flexible and diverse, which can be enriched or simplified; different exercise forms and methods can achieve different fitness effects.
This allows everyone to find suitable exercise content and is generally welcomed by people because of its wide application range and is suitable for men, women, young and old.
What will strength training bring you?
Strength training can develop muscle strength, endurance, and moderate muscle development;
Training and regulating the development of unbalanced muscle groups;
Change body composition;
Increase bone mineral content;
Improve the adjustment ability of the nervous system;
Correct bad posture, improve the external shape of the body, keep fit and keep the body composition and function in the best condition. The impact on human health is specifically manifested in the following seven aspects:
1. Increase strength, moderately develop muscles, and improve endurance. The improvement of muscle workability is manifested as an increase in muscle strength. Strength training effectively increases muscle strength while also increasing muscle volume moderately. This kind of exercise complements the aerobic fitness program, and it also has a certain auxiliary effect on the improvement of the body’s endurance.
2. Reshape the body and help reduce excess fat. If strength training is not carried out, it is impossible to fundamentally change this phenomenon even if it is thinner. Through strength training, the body circumference can be adjusted to gradually form a beautiful body shape with shoulder width, thin waist, plump hips, and slender limbs.
3. It increases the proportion of human muscles and leads to an increase in the basal metabolic rate. At the same time, the metabolic capacity of the muscles being exercised is also correspondingly enhanced, which will consume more energy. Persistent practice makes the muscle lines become clear and the viscosity of the muscles decreases. We will be pleasantly surprised to find that through strength training, your muscle strength and appearance have been significantly changed, and your body presents a healthy and graceful curve.
4. Improving body posture and correcting pseudo-deformity body posture refers to whether the body posture is upright and graceful. In addition to the factors of imperfect bone development, poor body posture is generally caused by the imbalance of acquired muscle development. For example, if you do not pay attention to reading and writing postures for a long time, the front chest muscles will become tense and the back muscles will be loosened, resulting in a hunchback. Strength training can improve various deformities caused by the unbalanced use of muscles due to long-term desking and other fixed postures. Through exercises, weak muscles can be strengthened, and tense muscles can be stretched, so that various muscle groups can be balanced and developed, so as to form a good body. Posture creates the conditions.
5. Balance the development of muscles throughout the body. Modern life makes people rely on the power of technology, frequent mental activity, and insufficient physical activity, resulting in very little use of certain muscles or even degeneration.
Strength training uses various resistance exercises to exercise the muscles that are seldom used or weaker, so as to achieve the purpose of balanced development of the body.
6. Improving the function of motor organs. The practice has proved that exercise with small and medium loads can stimulate the bones best. It can improve bone blood circulation, increase bone density, harden bones, prevent osteoporosis, and improve bone resistance to external forces. It can also improve the control ability of joints and muscles, keep the working ability of muscles at a higher level, and make the body better protected.
7. Slow down the speed of aging With the increase of age, various organs of the human body begin to age, and their functions gradually decline. According to relevant data, the size of muscle strength is positively related to the degree of aging, that is, the weaker your muscle strength, the more aging you are. At the same time, the growth and decline of muscle strength have a lot to do with people’s subjective effort. Regardless of the age level, as long as systematic and formal strength training is carried out, muscle strength will always be maintained or improved. If you stop exercising, not only your muscle strength will decrease, but your muscles will also gradually shrink, causing muscle relaxation. Persisting in systematic strength training can greatly slow down your body’s aging rate. ,
8. Regulate the central nervous system, enjoy the body and mind, and improve the quality of life. Regular strength training can improve the functional level of the central nervous system, enhance its recruitment, control, and control capabilities, shorten the reaction time, make the body more agile, and respond to emergencies from the outside world. Have higher stress ability. At the same time, through the continuous overcoming of resistance, people will have an indescribable sense of joy and accomplishment, and worries and unhappiness will be taken away with the flow of water. Strength training will change your health and body shape and at the same time will inevitably improve your life satisfaction. This is an important guarantee for a high-quality life.
What are the special meanings of strength training for women?
Women’s body structure and physiological functions have their own characteristics, the most notable is the reproductive system, which is closely connected with motherhood. Therefore, strength training not only has a direct impact on the health of women themselves but also on the health of the next generation.
The normal position of the uterus is in the center of the small pelvis, which depends on the pressure of the abdominal cavity and the support of the pelvic floor. If the pelvic floor muscles are poorly developed and the lack of supporting strength results in changes in the position of the internal reproductive organs.
On the contrary, if the pelvic floor muscles are well-developed and have sufficient strength and elasticity, they can not only maintain the normal position of the internal reproductive organs but also relieve the tears and strains of the perineal muscles during childbirth.
The abdomen of a woman needs to be greatly expanded during pregnancy, and the strength and elasticity of the abdominal muscles can effectively prevent the occurrence of various digestive organ diseases such as sagging of internal organs, and the delivery will be smoother.
The back muscles play a role in maintaining body balance in the later stages of pregnancy. Women with weak back muscles will have better back pain. The benefits of strength training for women after menopause are: maintaining lean body mass, improving muscle capacity, and increasing bone mass. And reduce the rate of bone loss.
Research has found that Asian women have a higher incidence of osteoporosis than Caucasians, and strength training can help reduce the risk of postmenopausal fractures.
In short, women’s participation in strength training is extremely beneficial to their lives.
Who can’t do strength training?
Generally speaking, people who are in the acute stage of various diseases cannot perform strength training: acute diseases such as colds and fevers, and various heart, lung, kidney, liver, gastrointestinal, and other visceral diseases.
Strength training should not be performed for diseases with bleeding tendency such as hemoptysis and blood in the stool, metastasis stage of malignant tumors, and certain special periods for women. In addition, as long as the exercise load is arranged reasonably, the scope of application of strength training is broad.
How do bodybuilders choose the content of strength training?
For each body part, choose 2 to 3 movements that you are interested in, of which 1 to 2 are used as regular exercises, and the other is the adjustment and supplementary exercise form, which is based on dynamic training combined with static training.
It should be noted that if a good recovery cannot be guaranteed, don’t be too tired during training. Because the purpose of your exercise is to make your energy more energetic, not to cause it to become distracted or difficult to concentrate.
How do children choose strength training content?
When children from 6 to 17 years of age perform strength training, they should focus on the exercises of the extensors and small muscle groups that are mostly located at the back of the trunk. But be careful not to overburden the muscles, the duration of continuous exercise should not be too long, and it is best not to perform static exercises. Of course, stretching and relaxation before and after training are also extremely important. Freehand exercises to overcome one’s own weight, strength training with light equipment such as rubber bands are desirable.
