We have covered so many topics across fitness and health. Strength training is one aspect of it. I have always been fond of strength training. If performed properly, strength training can provide significant functional benefits and improvement in overall health and well-being, weight training can increase Bone Mineral Density, Muscle mass. Weight Training increases Tendon and ligament strength and toughness, improved joint function and range of motion, reduces potential for injury . Strength Training will tone your muscle.
Strength training or weight training or anaerobic training all are same. In anaerobic exercise Cells are using ATP (Adenosine Tri Phosphate) as a source of energy or glucose in the absence of oxygen and usually Last up to 2 minutes .
I had started doing strength training at the age of 16 with traditional Indian squat , surya Namaskar and push ups but that time my knowledge was limited about strength training. After some time I realised that my immune system is performing better. I used to fall sick more often like fever, cold but weight training really helped me to make my immune system stronger.
Weight training can be done using Own body weight, elastic bands ,dumbbells, barbells , kettle bells.But I prefer using own body weight where There is no investment required and some time I use dumbbells for weight training.
Weight training helped me to come out from depression and stressful conditional.
If you are feeling depressed or feeling stressed try weight training .After weight training session Endorphins Level increases in the body .Endorphins are the neurotransmitters released by pituitary gland which makes one feel better. Neuromuscular coordination improves . One benefit of strength training is that during training you are burning the calories but effect will remain for more time because of the increased muscle mass.So weight training will help to increase the B.M.R.as muscle need more energy to survive.
What happens in strength training?
During strength training session there will be wear and tear in the muscle fibre but that damage will be repaired after good sleep and proper nutrition and your muscle will become stronger. Your muscular strength and muscular endurance will go up after 2-3 session But for hypertrophy (increase in muscle mass) you need more training session and proper nutrition and Rest.
During weight training blood flow will increase to a particular muscle There will be more supply of nutrients to that muscle and muscle will increase in size and strength. Smaller muscle need less time for recovery but bigger muscle like hamstring or quadriceps they need more time for recovery and proper nutrition is also important.
But before starting weight training you have to prepare your body and mind . so start with proper warm up, during or before exercise ballistic stretching can be done where you are not holding the stretch .After your Training session perform cool down and static stretching where you will hold the stretch for 10-15 seconds.