Body Building Guru

The Factors That Affect Strength

Strength is the ability of the muscles to overcome resistance. It is a major constituent of physical fitness and can be defined as the force a muscle or muscle group can exert. It is measured in pounds or dynes. A certain level of physical fitness is also essential to develop strength. In order to develop maximum strength and endurance it is essential to undergo strength training. It increases bone density, enhances the body’s metabolism, increases muscle mass, increases the strength of the muscles, boosts self esteem and confidence. Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.  The factors that affect strength revolve around training and your capacity to adapt to it.

Strength training exercises are performed by using free weights, weight machines, resistance bands and body weight. It is the use of resistance to muscle contraction and enables you to work the muscles harder. This strengthens the musculature and develops endurance. This type of training is not only beneficial for athletes and other sportspersons but also enables you to perform day to day chores by exerting little effort. Specifically designed strength training programs are available for women, kids, teens, athletes, runners and older individuals. Strength training also provides relief to patients suffering from osteoporosis, osteoarthritis, severe joint pain and lower back pain. It prevents football players from knee injury and hernia.

The factors that affect strength are consistency, amount of training, application of the right technique, rest, proper conditioning, good posture, heredity, environment, balanced diet, stress levels etc.

Consistency: In order to develop maximum strength and endurance, it is essential for you to follow a specific exercise routine on a regular basis. Breaking your routine increases the inefficiency of the workouts and leads to little or no gains.  It is essential for you to devote a particular time to the training sessions whether you choose to train at home or in a commercial gym. If the exercises are performed regularly, the strength and endurance of the body will be enhances otherwise it will decline.
Amount of training: The amount of training also affects the level of strength. If this is not up to the desired level, it will be incapable of boosting the strength levels of the body or there will be no gains from the training program.
Application of the right technique: Most strength exercises revolve around lifting weights. The application of the accurate technique plays a significant role in boosting performance and decreases the risk of injury. While performing strength exercises one wrong move can result in a fatal injury or accident. Therefore, it is essential for you to follow the instructions given by your trainer carefully.
Adequate rest: It is essential for you to take off days during the week. It is not recommended to exercise on more than three days. Intense strength training exercises exhaust the muscles and exercises tired muscles can build up muscular fatigue. Exercising tired muscles leads to soreness in the body and increases the risk of injury. It is recommended that you take a day off in case your muscles are feeling tired or sore. It is during the rest period that maximum gains take place. The body rebuilds itself while you are resting. This leads to the formation of fresh muscle tissue that is larger in size and stronger.
Proper conditioning: conditioning has a direct relationship with physical fitness. This increases the overall performance in exercises and leads to the development of maximum strength and endurance.

Good posture: everyone appreciates good posture which enhances the physical fitness of a body.
Balanced diet: along with exercise it is important to intake a well balanced and nutritious diet in order to avail balanced diet. This is one of most important factors affecting strength as intake of improper diet results in number of health problems. A decline in the physical fitness level of the body automatically has a negative effect on strength.

Related posts

• Strength Training Routines for development (0)
• Strength Training (0)
• Strength Training Workouts for complete devlopment (0)
• Strength Training For Women (0)
• Strength Training For Weight Loss (0)

Strength Training For Football: Boost your Performance today

Strength is the ability of muscles to overcome resistance. It is a major component of physical fitness and can also be defined as the amount of force a muscle or muscle group can exert. Certain sports require less amount of strength while others may require more strength. Strength is required to improve agility, quickness, coordination, resistance to injury, increase bone density and development of stronger muscles, tendons and ligaments. Strength training for Football is a specialized training program specifically designed to get the most out of football players and help them to perform in the field.

Facts about football strength training:
Training for football is aimed at developing the overall strength and endurance, muscle strength and agility. It is not about getting big and bulky. Bigger muscles are not always stronger muscle. You not only need to lay emphasis on the size of the muscles but you must also consider the muscle strength. The main aim of specialized training programs for football is to increase the tendon and ligament strength by taking your training seriously. It is essential for you to focus on the application of the right form in every rep. You must perform your reps slowly, with full control and by applying full range of motion.

Bulky muscles result in decreased speed, finesse and agility.  For wide receivers, it is important to develop a strong defensive back and tail back for bursting power and speed.
It is essential for football players to take their strength training seriously as it is the foundation for developing maximum speed, acceleration, agility, muscular endurance, flexibility, and mobility. Strength training is the base of any effective football conditioning. To gain the greatest advantage, gains in maximal strength need to be transformed into explosive power. Power is a combination of strength and speed which is the key of performing well in football. Along with endurance, it is important to develop long distance running to build an aerobic base.

Types of strength training for football:
There are various types of football trainings for strength. It is a versatile sport and needs variety in strength training programs. The different types of programs are:
•    Functional strength training
•    Hypertrophy strength training
•    Maximal strength training
•    Power strength training

Functional Strength Training: While playing football the body is twisted, bounced, bent and forced into a number of positions and is put through a lot of unnatural strain. You need to focus on bilateral and symmetrical development and give equal effort to the development of both sides of your body. It is advisable to concentrate on the prime movers (quads, biceps, pecs, etc.) as well as the supporting muscles (hamstrings, calf, biceps, posterior delts, lower trapezius etc). Filing the body in a symmetrical, holistic passion may result in injury. The key here is to aim at the overall development of the body.

Hypertrophy strength training: This type of training lays emphasis on increasing muscle fiber to improve and increase muscle mass. This enables you to concentrate on muscle   enhancement and bulking up. To much of hypertrophy strength training results in injury due to lack of flexibility and speed.

Maximal strength training: This refers to the development of the cross sectional areas of each muscle. It is responsible for the outburst of explosive power. It requires athletes to undergo heavy weight training and lift maximal load in order to promote the development of these spurtable motor units. This type of training develops strength and power and supplies explosive bursts of energy from your body to the weight, propelling it to the desired destination.

Power strength training: In order to perform well on the football field you must have the ability to convert all your strength instantly into power. A stronger and more powerful athlete has better chances to survive a clash.  You need to combine the functional, hypertrophy and maximal training sessions with power strength training in order to avail maximum benefits.

Essentials of Strength training for Football:
Timeline: It is important for you to set a particular time frame in order to achieve maximum benefits in a short time. The goal should be to gain more in minimum time. You need to start with functional training followed by hypertrophy, maximal and power training and then repeat.
Trainer:  It is important to consult a licensed football trainer in order to achieve success in your training programs. You must apply the right form while performing various exercises such as leg curl, leg extensions, bench press abdominal and lower back exercises in order to avoid injury and increase the efficiency in the program.

Related posts

• Stretching Equipments for great exercising (0)
• Strength Training Anatomy: How strength affects the muscles (0)
• Importance of Proper Form (0)
• Essentials of Strength Training for physical development (0)
• The Factors That Affect Strength (0)