Strength Training EXPLAINED !
by Ryan Pereira
Strength Training Explained !
Strength Training is something everybody seems to be talking about these days. Whether it’s the gym or training out in the open. It is something that can be incorporated almost anywhere whether you have deep pockets or not. So don’t limit yourself to heavy dumbbells, expensive machines or a gym membership to derive the benefits out of it.
What is strength training ?
Strength training is not as complex as people make it out to be. Here’s a textbook definition of the same,
” Strength training is a type of physical exercise specialising in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.”
Now to simplify it, Strength training is adding resistance (weight) to any body movement to build overall body strength and endurance to achieve greater fitness levels. You could use dumbbells,barbells,kettle bells,resistance bands,suspension trainers,machines in the gym or something that wouldn’t cost you a single new paisa, your bodyweight !
Why should I incorporate strength training ?
- It aids your process of losing weight and helps you burn a lot of calories.
- It helps protecting bone health and muscle mass which seems to decline with age due to inacitvity.
- Known to make you fitter and stronger.
- Improves body balance and co-ordination.
- Helps you incorporate good posture.
- Spikes Endorphin levels and the perfect antidepressant. (The Happy Hormone)
- Strength training will add definition to your muscles and give men and women alike more fit and toned bodies.
Strength training myths !
Lifting weights will make women look bulky
Let me make one fact really clear. Women have testosterone levels that are about 15 to 20 times lower than those of men. Hormonally speaking, it is highly unlikely. So relax and go lift some weights !
Lifting weights will make me gain weight
“Leaner” and “lighter” are not interchangeable terms; that means the scale may not dip much and may even go up. Make no mistake: The physical results can be dramatic. The more muscle you’ve gained, the smaller and more compact you’ve gotten. Your jeans will get looser, and you’ll go from a large top to a medium. Stay off the scale and use your jeans to measure your progress.
Muscle can turn into fat due to inactivity
These are two totally different types of tissue, so even if you slack off, that hard-earned muscle won’t turn into fat. With lack of use, muscle cells atrophy. If they shrink to a certain size, they undergo apoptosis. (They die.)
That’s not to say there’s not a relationship: If you lose muscle mass, you’ll burn fewer calories per day. If your calorie intake remains the same, the excess food energy that is not burned can be stored as fat. Keep a tab on what you eat. It’s as simple as that ! 😉
Cardio will help me burn more fat
I still get clients who think they need to do extra cardio to drop the weight first, before they start lifting. Lifting weights increases the baseline number of calories you burn each day. Muscle tissue is the most metabolically active tissue in our bodies, so the more muscle you have, the more energy you expend (calories you burn) just to keep living. It’s a small boost, but you’re burning more calories, even at rest !
If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn’t you want to get started? Studies show that strength training can do all of that and more.
Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.
Hope the above helped you understanding strength training in a better light.
September 06, 2016
July 19, 2016