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.

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Benefits of Cardio Training: Pump up the blood

Cardio training is also known as aerobic training that uses large muscle groups in a continuous rhythmic manner for certain periods of time. Cardio exercises include running, jogging, skipping, cycling, sprinting, skating, elliptical training, walking, etc. Cardio exercises elevate the heart rate of the body and increase the supply of oxygen to all  parts of the body.  It is recommended to perform cardio exercises for a period of 25 to 60 minutes in a session. These exercises strengthen and raise the level of endurance of the heart and lungs, help burn excess body fat and significantly reduce the risk of coronary heart disease and high blood pressure.

One of the most important benefits of cardio training is that it helps combat obesity and associated risks of diabetes, hypertension, heart disease, cancers and increases levels of stress in the body. More than 61% of the total American population is in the grip of obesity which has become a life threatening disease and are looking for means to regain their health. .

Benefits of Cardio Training:
It is great for the heart: Cardio exercises result in increased heart rate that can be achieved during cardio work outs that are likely to improve the health of the heart and lungs. These exercises enable the heart to pump more blood in lesser beats and cause the lung to supply more oxygen with less effort. This enables the body to utilize oxygen to the fullest in various cells and muscle tissues. Cardiovascular training significantly reduces the risk of heart disease and improves the serum cholesterol level in the body along with the triglyceride levels.  20 to 30 minutes of cardio exercises for 3 days a week are great for the body.

It increases muscle mass: A combination of strength training and cardio training helps build muscle mass. By going back and forth between cardio training and weight training exercises you will be able to develop a great well toned body.  Regular cardio work outs increase the size of the capillaries in the muscles which also eliminate body waste and help relax sore muscles.

It helps burn fat: By adding four 30 minute cardio training sessions a week to your work outs will help you accelerate the process of burning excess body fat. It will also enhance the muscle tone and help you maintain a great body.

It increases metabolism: Cardiovascular exercises increase the body’s metabolism, thereby enabling you to burn excess calories. It also increases the body’s energy levels.

It boosts the immune system: Cardio training enhances the immune system of the body, thereby enabling the body to fight autoimmune diseases such as common cold and viral illnesses.

It improves mental stability and concentration: Cardio training is responsible for the release of endorphins or happy hormones and help eliminate stress, depression and anxiety disorders. It also increases focus and mental concentration. Endorphins also help relieve pain.

Types of cardio training:
There are various types of cardio training exercises that can be performed with less effort. These include walking, skipping, skating, running, jogging, aerobics, jumping, cycling etc. Walking is the most elementary cardio exercise and has a number of benefit. You must  choose an activity that you like. For instance if you dislike riding a cycle you must never opt for a stationary bike. Elliptical trainers are a great option for cardio work outs, particularly for those individuals who have a knee problem. You can also go in for various treadmill exercises for cardio training. If you don’t want to exercise, you can opt for any other activity such as dancing, skiing, ballet, gymnastics etc. for cardio training.

There are various benefits of cardio training but it is up to you to be able to trap them for your development. You must take guidance from a certified trainer before performing any exercises and develop a training schedule. This will enable you to perform the exercises on a regular basis to achieve your health goals.

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