How is strength training done?

Strength Training

Strength training can be divided into two basic forms: resistance training and weight training. It is the most effective method to rapidly increase muscle strength, endurance, and size. Light-weight, high-repetition strength training is considered aerobic exercise and can effectively improve cardiovascular function (Figure 3-16).

I. Fitness Value

The fitness value of strength training primarily depends on the resistance and implementation methods, and its effects go beyond solely increasing muscle size.

Strength is the foundation of various physical qualities and guarantees the completion of daily life activities. It is also the basis of human movement abilities. The direct effect of strength training is increased muscle strength and endurance, leading to enhanced energy, physical robustness, and the ability to cope with life and work.

Strength training is an effective means of fat reduction. Some women worry that strength training will result in bulging muscles. However, with appropriate resistance selection, strength training is an excellent method for weight loss. Moderate increases in muscle mass can accelerate basal metabolic rate, preventing the accumulation of body fat.

Strength training is a means to strengthen bones. After several months of strength training, mineral density in the body's bones significantly increases, which plays a crucial role in preventing and treating osteoporosis.

Strength training is also a primary method for preventing and treating lower back and joint pain. Strengthening the muscles in the lower back can significantly reduce or eliminate pain in that area. Strength training can also alleviate joint pain and enhance joint function, among other benefits.

For middle-aged and older individuals, strength training is a primary method to increase vitality, boost self-confidence, prevent muscle atrophy, and improve balance.

Light-weight strength training can improve cardiac pumping function, increase lung ventilation, reduce peripheral vascular resistance, and effectively enhance cardiovascular and respiratory functions.

II. Suitable Population

Strength training is suitable for people of all ages and genders. However, factors such as age, gender, and fitness goals should be considered when determining the appropriate resistance and training methods.

III. Site and Environmental Requirements

The requirements for site and equipment in strength training vary depending on the implementation method. Strength training can be conducted at home, in the office, or at a fitness center.

IV. Key Precautions

Strength training methods can be dynamic (e.g., push-ups, dumbbell curls) or static (e.g., wall sits, planks), with different effects. Combining both dynamic and static exercises can yield better results. Individuals with hypertension or heart disease should avoid static strength training.

Selecting the appropriate resistance according to the desired outcome is essential to achieve the intended fitness results. The resistance in strength training determines its effects. Light-weight, high-repetition strength training (30 repetitions or more) can improve cardiovascular function, while heavier-weight training (approximately 12 repetitions) can increase muscle size. Performing fewer than 5 repetitions at or close to the body's limit can increase absolute strength.

Gradual progression is crucial in strength training to avoid muscle injuries. The recommended training sequence is to target larger muscle groups first, followed by smaller muscle groups. It is best to allow for a day of rest before repeating exercises targeting the same muscle group.

Proper warm-up activities (primarily dynamic stretching) and cool-down activities (primarily static stretching) should be performed before and after heavy or near-maximum load strength training to prevent injuries or excessive muscle stiffness.

Due to the higher energy expenditure in strength training, post-workout nutrition should be given attention, especially protein supplementation.

Note: This translation provides a general overview of strength training for fitness purposes. For more specific and personalized guidance, consulting a qualified fitness professional is recommended.