Body Building Guru

Strength Training Routines for development

Strength training plays a vital role in developing strength and endurance, increasing bone density, enhancing the muscles, ligaments and tendons and in increasing resistance to injury. It is the use of resistance to muscle contraction and is an essential part of various other training regimens such as weightlifting, bodybuilding, power lifting, etc. It is also a great activity for those looking to shed excess body weight, have physical ailments such as osteoporosis, osteoarthritis, lower back pain etc. Various Strength Training Routines
Are also available for sports specific training that have been designed keeping in mind the goals and ambitions of athletes such as in football, hockey, baseball, golf, running, racket sports etc.

Strength training has a number of advantages for the overall development of the human body. It makes use of free weights, weight machines, resistance bands and body weight in intensive workout sessions for gaining maximum strength and endurance. Special strength training programs are being designed for women, kids, general health, elders, overweight individuals etc.

Essentials of Strength Training Routines:
Trainer: Once you have made up your mind to undergo strength training, it is necessary for you to take appropriate guidance from a professional trainer. You can strength train at a gym or in the privacy of your home depending upon various factors such as the availability of time, work commitments etc. Strength training exercises use the application of the right technique in order to perform them successfully. It is only under the guidance of a good trainer that you are likely to reach your strength goals. Most of these exercises require the use of weights and other heavy equipment. One wrong move can result in a fatal injury or accident which can even claim your life.
Selection of exercises: It is necessary for you to select at least one exercise for working all major muscle groups of the body such as the chest muscles, quads, triceps, biceps, hamstrings etc. It is recommended that you start your strength training routine by working the larger muscle groups first as the body is full of energy and this will lead to maximum gains from your training program.
Training frequency: It is necessary for you to be consistent in your training sessions in order to develop maximum strength and endurance. But you must take help form your coach to form a routine that will help you determine how mush training with weights is essential for you. You must limit all your weight training workouts to 1 hour and devote that time to seriously performing the various exercises ant not socializing with your buddies.
Customized program: You must opt for a customized training program which caters to your specific goals, needs, lifestyle and other training commitments. You must also discuss any ailments you might be suffering from with your coach such as diabetes, coronary heart disease, hypertension, depression, inability to concentrate, insomnia, cancer, joint pain or injury prior to beginning any exercises. This will enable him/her to chalk out the most suitable training plan that will go a long way in benefiting you.
Overload: this is one of the most important aspects of any training regime. You must gradually increase the intensity, duration and frequency of your work outs in order to avail maximum benefits. You must start with less weight and gradually keep adding for optimal gains.
Rest: You must not train for more than 3 days a week. Proper rest is needed to enhance the process of recuperation. While performing intense workouts the muscles are exhausted and need rest. If you work tired muscles you might end up with an injury or damage them irreparably.

Strength training helps boost self esteem, confidence and disciplines individuals. It enables you to adapt to a healthier lifestyle for long term benefits and develops strength and endurance. It also aids you in performing daily activities with precision and without getting tired.

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Strength Training Programs for working out

Strength training focuses on the principle of muscular contraction as opposed to retention and uses a number of equipments such as free weights, weight machines, resistance bands etc. to apply force and elasticity.  This forces the muscles to work harder, thereby developing strength, endurance, resistance to injury, bone density and muscle mass. Strength training Programs are specifically designed keeping in mind the individual’s needs, goals and desired results. There are various types of strength training regimes that have been structured to support specific functions and sports. Training with weights for strength is a priority for most athletes and comprises of several exercises that are targeted at strengthening the various muscle groups.

Strength training helps increase muscle mass, endurance and strength, toughens the entire body, decreases the risk of injury, enhances metabolism and toughens the tendons and ligaments. It is a great activity for runners, bodybuilders, weightlifters, powerlifters, golfers, football players, hockey players, baseball players etc. by means of which they can enhance their performance and develop strength and endurance. There are various types of strength training programs that have been designed for men, women and children of all age groups catering to their specific goals.

Prior to beginning any of the complex exercises associated with the activity, it is essential for you to take expert guidance from a professional trainer. Strength exercises require the application of the correct form in the absence of which you might end up with a critical injury or cause irreversible damage to the muscles and bone structure. You must remember that strength training comprises of various weight lifting, resistance and isometric exercises which require using heavy and dangerous equipment. Any accident or wrong technique can result in a fatal injury or even death. Therefore, it is essential for you to listen to your coach and follow the instructions carefully.

Types of Strength training programs:
There are several programs that have been designed for specific purposes and focus on particular goals enabling you to reach your targets rapidly.
Strength Training for kids: This is one of the most elementary programs targeted towards developing the strength of the muscles and bones of children. It aims at providing maximum benefits and helping with the all-round development of kids. Parents can enroll their children in strength training classes at an early age when they are able to understand and accept directions. They must ensure that there is at least 1 instructor for every 10 children in the class to supervise the child. It is not advisable for children to lift heavy weights and must be supervised throughout the training session. This makes the child self-disciplined, develops confidence and inculcates healthy lifestyle habits. It also enhances metabolism, develops the muscle, ligament and tendon strength, increases bone density and increases performance in a particular sport or activity.
Strength Training for women: This program is specifically designed for women and helps them develop strength, endurance and resistance to injury. Women seem to benefit more from strength training than men and can fight various diseases such as obesity, osteoporosis, osteoarthritis, menstrual cramping, fatigue etc. It increases the bone density to the absorption of minerals and calcium in the bones and leads to a healthier lifestyle. This type of training is not recommended for pregnant women.
Strength Training for Football: This is a sports specific training which aims at developing the endurance, speed, strength and power of football players and enables them to perform well on the field. Football training for strength helps players to develop explosive power for hitting the ball hard and decreasing the body’s susceptibility to injury. Most football players are prone to knee injuries and hernia. Strength training strengthens the knee joint and abdominals, thereby preventing injury. It is a combination of functional training, hypertrophy training, maximal training and power training.
Strength Training for Golf: The golf swing is one of the most complex and unnatural actions in the field of athletics. The sport requires immense strength to master the power swing for long strokes. Strength training enables golfers to develop endurance, balance, flexibility and range for hitting powerfully with the club. It also helps combat lower back pain. It is the combination of strength and power that enables golfers reach their goals successfully.
General Strength Training: This type of strength training focuses on boosting the overall health of individuals, enables them to lose excess body weight, develops strength of the muscles, bones, ligament and tendons, boosts metabolism, increases muscles mass and develops self-esteem.

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.

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