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Strength training
From Wikipedia, the free encyclopedia
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.
When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury,[1] increased bone density, increased metabolism, increased fitness,[2][3] improved cardiac function, and improved lipoprotein lipid profiles, including elevated HDL ("good") cholesterol.[4] Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.
Sports where strength training is central are bodybuilding, weightlifting, powerlifting, strongman, Highland games, shotput, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably American football, wrestling, track and field, rowing, lacrosse, basketball, poledancing (or polefitness), hockey and football. Strength training for other sports and physical activities is becoming increasingly popular.
Contents
1 Uses 1.1 Increased physical attractiveness
1.2 Increased general physical health
1.3 For rehabilitation or to address an impairment
1.4 Increased sports performance
1.5 For the pleasure of the activity
2 Technique 2.1 Terminology
2.2 Realization of training goals
2.3 Progressive overload
2.4 Split training
2.5 Intensity, volume, and frequency
2.6 Periodization
3 Practice of weight training 3.1 Methods and equipment
3.2 Aerobic exercise versus anaerobic exercise
3.3 Exercises for specific muscle groups
3.4 Advanced techniques 3.4.1 Set structure
3.4.2 Combined sets
3.4.3 Beyond failure
3.4.4 Other techniques
4 Risks and concerns 4.1 Bodybuilding
4.2 Nutrition
4.3 Sex differences in mass gains
4.4 Muscle toning
4.5 Weight loss
5 History
6 Special populations 6.1 Safety concerns related to children
6.2 For older adults
7 See also
8 References
9 Bibliography
Uses
This section needs additional citations for verification. Please help improve this article by adding citations to reliable sources. Unsourced material may be challenged and removed. (February 2008)
The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance and enhanced bone density.
Increased physical attractiveness
Many people take up weight training to improve their physical attractiveness. There is evidence that a body type consisting of broad shoulders and a narrow waist, attainable through strength training, is the most physically attractive male attribute according to women participating in the research.[5] Most men can develop substantial muscles; most women lack the testosterone to do it, but they can develop a firm, "toned" (see below) physique, and they can increase their strength by the same proportion as that achieved by men (but usually from a significantly lower starting point). An individual's genetic make-up dictates the response to weight training stimuli to a significant extent.
Workouts elevate metabolism for several hours following the workout, which also promotes fat loss.[6]
Increased general physical health
Strength training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Older people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies aging—and even regain some functional strength—and by doing so become less frail.[7] They may be able to avoid some types of physical disability. Weight-bearing exercise also helps to prevent osteoporosis and to improve bone strength in those with osteoporosis.[8] The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their 80s and 90s.
Though strength training can stimulate the cardiovascular system, many exercise physiologists, based on their observation of maximal oxygen uptake, argue that aerobics training is a better cardiovascular stimulus. Central catheter monitoring during resistance training reveals increased cardiac output, suggesting that strength training shows potential for cardiovascular exercise. However, a 2007 meta-analysis found that, though aerobic training is an effective therapy for heart failure patients, combined aerobic and strength training is ineffective.[9]
Strength training may be important to metabolic and cardiovascular health. Recent evidence suggests that resistance training may reduce metabolic and cardiovascular disease risk. Overweight individuals with high strength fitness exhibit metabolic/cardiovascular risk profiles similar to normal-weight, fit individuals rather than overweight unfit individuals.
Aerobic exercise versus anaerobic exercise
Strength training exercise is primarily anaerobic.[28] Even while training at a lower intensity (training loads of ~20-RM), anaerobic glycolysis is still the major source of power, although aerobic metabolism makes a small contribution.[29] Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.
Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on the load on the intensity of the contraction.[19] This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic ("fast-twitch") and aerobic ("slow-twitch"), in order to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because the anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited.[30] In the aerobic regime, the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail.
Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process.
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