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The
benefits of weight training include greater muscular strength,
improved muscle tone and appearance, increased endurance,
enhanced bone density, and improved cardiovascular fitness.
Many people take up weight training to
improve their physical attractiveness. Most men can develop
substantial muscles; most women lack the testosterone to do
this, but they can develop a firm, physique, and they can
increase their strength by the same proportion as that achieved
by men (but usually from a significantly lower starting point).
Ultimately an individual's genetics dictate the response to
weight training stimuli to some extent.
Weight training also provides functional
benefits. Stronger muscles improve posture, provide better
support for joints, and reduce the risk of injury from everyday
activities. Older people who take up weight training can prevent
some of the loss of muscle tissue that normally accompanies.
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Intensity, volume, or frequency being high, one of
the others being medium, and the other being low.
One example of this training strategy can be found
in the following chart.
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These
variables are important because they are all
mutually conflicting, as the muscle only has so much
strength and endurance, and takes time to recover
due to
microtrauma.
Increasing one by any significant amount
necessitates the decrease of the other two.
increasing weight means a reduction of reps, and
will require more recovery time and therefore fewer
workouts per week.
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Trying
to push too much intensity, volume and frequency
will result in overtraining,
and eventually lead to injury and other health
issues such as chronic soreness and general
lethargy, illness or
even acute trauma such as
avulsion fractures. A high-medium-low formula
can be used to avoid overtraining. |
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Three important variables of strength training are
intensity, volume and frequency. Intensity refers to the
amount of force required to achieve the activity, and in
this case, refers to the mass of the weights being
lifted requires more force or intensity regardless of how many reps/sets are
done. Volume refers to the number of muscles worked,
exercises, sets and reps during a single session.
Frequency refers to how many training sessions are
performed per week.
Read more
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Though weight
training can stimulate the cardiovascular system, many
exercise physiologists, based on their observation of
maximal oxygen uptake, argue that aerobics training is a
better cardiovascular stimulus. Central catheter monitoring
during resistance training reveals increased cardiac output,
suggesting that strength training shows potential for
cardiovascular exercise. However, meta-analysis found that,
though aerobic training is an effective therapy for heart
failure patients, combined aerobic and strength training is
ineffective.
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Stronger muscles
improve performance in a variety of sports. Sport-specific
training routines are used by many competitors. These often
specify that the speed of muscle contraction during weight
training should be the same as that of the particular sport. |
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The body's basal metabolic rate increases
with increases in muscle mass, which promotes long-term fat
loss and helps dieters avoid yo-yo dieting. Moreover,
intense workouts elevate the metabolism for several hours
following the workout, which also promotes fat loss. |
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