Body Building Guru

Best Strength Training Machines

Strength training develops strength, increases bone density, builds resistance, promotes weight loss, increases the body’s resistance to injury and improves overall athletic performance. Various exercises are involved in working different muscle groups of the body to build maximum strength and endurance. Strength training Machines play an important role in enabling enthusiasts to perform various exercises associated with it for maximum gains. Equipment is considered to be the backbone of any training regime. It helps enhance the overall output of various strength exercises and increases the intensity of the workouts.

If you have made up your mind to invest in a home gym, it is essential for you to consider the various machines and fitness equipment available in the market to perform efficient work outs.

Types of Strength Training Machines:
Machines enable enthusiasts to perform a variety of exercises. Some machines are designed to work individual muscles while others comprise of a multi-dimensional station that works the whole body. Multi station machines are great for home gyms, are more economical and take up less space. They help individuals train different muscle groups and enable them to achieve optimal benefits from their training regime. Both free weights and machines are required for developing strength and working the core muscles but machines are safer than free weights and are easier to use.  The various machines used for strength training are:
Leg Press Machine: Leg press is the best machine for training the muscles of the legs. Most of them are set at an angle of 45 degrees and work the muscles of the thighs. With a leg press you can safely lift heavy weights without slipping or falling. It places less stress on the lower back and knees.
Hack Squat Machine: It is great for developing the outer sweep of the thighs.
The Smith Machine: This machine is a barbell that is restricted to move only vertically upwards and downwards. It comprises of two weight stacks separated by a distance of 2.5 meters with cables passing through adjustable pulleys and can be fixed to adjustable handles.

Free weights:
They are essential for performing high intensity workouts for strength training and comprise of the most elementary form of exercise equipment. They are not attached to any chains or pulleys and consist of barbells, dumbbells, bars and weight plates.
Barbells: It is a long iron bar measuring between 4 to 7 feet in length. Exercises of the barbell are performed by holding it with both hands and lifting against the gravitational force. You can select from Olympic barbells and standard barbells as per your requirements.
Dumbbells: They are a smaller version of barbells and are 5 to 10 inches long. Dumbbell exercises are performed by carrying them in each hand. Dumbbell rack assortments are also available which have dumbbells weighing from 5 lbs to 100 lbs.
Weight Plates: They range from 2.5 lbs. to 100 lbs. They are usually made of iron but plastic weight plates are also available in the market. They are attached to barbells while performing exercises.
EZ curl bar: This targets the biceps and triceps. It is shorter than a barbell with angled hand placements and is great for working the muscles from different angles. It reduces stress and helps enhance the strength of the wrist.

Strength training machines and equipment are great for boosting the workout sessions and increasing the intensity of workouts. But it is essential for you to perform all strength training exercises under the guidance and supervision of a certified trainer in order to avail maximum benefits. These exercises require the application of specific techniques in the absence of which you might end up with a broken bone or muscle injury.

Before beginning any exercise you must consult a registered medical practitioner in order to determine if your body is capable of handling the stress involved in performing hardcore strength exercises or not. You must also discuss any ailments your might be suffering from such as digestive disorders, asthma, heart disease, high blood pressure, cancer etc. with your doctor prior to beginning these exercises.

Practical Programming Strength Training: A Dynamic Approach

Strength is the ability of the muscle to overcome resistance. Strength training is a major component that lays emphasis on the development of strength and endurance in the muscles. Strength training increases bone density and muscle mass, increases the body’ s susceptibility to injury, increases metabolism, initiates weight loss and plays a vital role in the development of strength and maintenance of the connective tissue ( bone, ligament, tendons and joints). Practical Programming Strength Training is a dynamic approach that has been developed for athletes and other individuals to obtain maximum benefit from their strength training sessions. It is the combination of various branches of training such as weight training, resistance training, isometric exercises, and core stability.

Benefits of Practical Programming Strength Training
There are various benefits of this type of training:
It enhances metabolism and supplies the body with energy.
It boosts strength and endurance of the body.
It improves cardiac function and elevates good cholesterol.
It improves joint function and maintains the health of connective tissue- the muscle, bone, tendon, ligament and cartilage.
It decreases the risk of injury.
It helps in building muscle mass, thereby resulting in burning calories.
It increases bone density

Practical Programming Strength Training uses the technique of progressively increasing the force output of the muscles through significant increases of weight, elastic tension and other forms of resistance. This causes the muscles to work harder and trains them by using a variety of exercises to target specific muscle groups. This develops maximum strength in the muscles and leads to their expansion. It also increases the alignment of different parts of the body resulting in good posture. This pragmatic approach to strength training enables enthusiasts to achieve maximum benefits in minimum time and effort.

Essentials of Practical Programming Strength Training:
Trainer: It is necessary for you to take guidance from a certified trainer in order to achieve maximum benefit from your training program. Your trainer is the best person to guide you to perform each exercise by applying the right technique. This means that your trainer must demonstrate each exercise and assist you while performing it. Using the wrong technique increases the risk of injury and results in little or no benefits.
Selection of exercise: You must select at least one exercise to work each muscle group separately including the chest muscles, biceps, triceps, quadriceps, calf muscles, hamstrings and the abdominals.
Sequence of exercise: It is necessary to work the larger muscle groups and then move on to the smaller ones. This enables you to increase performance and avail maximum gains as the body are fully energized and the muscles are not fatigued.
Sets: This is the number of repetitions performed in each workout. This determines the pace of training, progress and your ability to perform.  Your workout can consist of 1 to 6 sets depending upon whether you are at the beginner, intermediate or advanced level.

Principles of Practical Programming Strength Training
Warm up: this is the most essential part of any exercise program. Before performing any exercises it is essential for you to conduct a mild warm up session for 5 to 7 minutes. This includes skipping, jogging, treadmill exercises, aerobics etc. Warm ups get the blood flowing to various body parts and increase the circulation of oxygen throughout the body. This must be followed by a few stretching exercises to decrease the risk of injury, increase the pulse rate and temperature of muscles.
Overload: the principle of overload should be followed in order to achieve maximum gains from dumbbell exercises. To achieve overload, start with a low weight and increase the resistance gradually by using proper technique.

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.