Strength training is an exercise that strengthens the resistance of the musculoskeletal system and uses the condition to improve muscle tone and stamina.
"Weight lifting" and "strength training": "Krafttraining" is used as a general term synonymous with other common terms. Physiologically, the benefits of forming the constant force increase the size and muscle tone, increased muscle strength and increased tenderness, bones and ligaments. Weight lifting was also shown to improve mental health, increasing self-esteem, self-confidence and self-respect.
Appearance and improved performance
An important result of strength training increases physical performance. Literally, muscles use energy to produce movement as the motor works or the force of the body.Strength training increases the size, strength and stamina of the muscles and helps to improve our work, favorite sport hobbies and daily activities.Another advantage of a good strength training program is its effect on our overall appearance and body composition. This can directly affect self-esteem, and confidence level.
For example, a 170-pound man who has 20 percent body fat; 34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc). When an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat with 29 pounds of fat weight and 141 pounds of lean body weight.
Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a fit appearance. Both our appearance and our physical performance can be improved by increasing the muscle or a muscle loss.
Research shows that that unless we strength train regularly; We lose about half a kilogram of muscle every year of our lives after 30 years.
If we do not implement a weight lifting program safely and effectively, our muscles gradually reduce the size and strength called in the process "atrophy". Lifting weights is important to prevent muscle dysfunction that normally accompanies the aging process. A misunderstanding is that when we reach the age of the elderly, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs.
Many people think we have no other choice; They think it's normal.But that could not be further from the truth. There is absolutely no reason why all of us can't be physically, mentally, socially, and sexually active, living a healthy vibrant life until our last day on Earth! The reason why many older people rely on ambulatory helpers and become slower and thicker is simply that over the years their muscles are gone, so that their performance and physical metabolism also sink, less effective.
Increased Metabolic Efficiency (your ability to burn excess calories)
That one-half pound of muscle loss every year after age 30 produces a one-half percent reduction in basal metabolic rate (BMR) every year. A reduction in BMR means that our bodies are less able to use the food we consume as energy, thus more gets stored as body fat. "Basal metabolic rate" refers to the energy used by our body at rest to maintain normal body functions.Our muscles have high-energy requirements. Even when we are sleeping, our muscles use more than 25% of our energy (calories). When you implement the principles of effective strength training and you are consistent in your program, you will achieve an increase in lean muscle mass throughout your body and increase your BMR. In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest.
An increase in muscle tissue causes an increase in metabolic rate, and a decrease in muscle tissue causes a decrease in metabolic rate. You can see that anyone interested in decreasing body fat percentage and their risk of disease as well as in increasing physical performance and appearance, should be strength training to help condition their metabolism (BMR).
One of the biggest mistakes people make when starting a weight-management program is not including a strength training routine with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat.
Decreased Risk of Sustaining an Injury
Our muscles also function as shock absorbents and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group.To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing bench-pressing exercises for your chest, you should include some rowing exercises for your back muscles as well.
By now you have probably realized that weightlifting should be an important part of your exercise routine. Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Good luck; I hope you enjoy all the wonderful benefits of an effective strength training program.
