There are several types of strength training that one can do. Each format generally has different requirements and potential regimens to adhere by. Click on the magnifying glass under each format to learn more.
Weight Training
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Type of strength training that develops the strength and size of skeletal muscles. Using weights, it relies on the force of gravity to oppose the force generated by the muscle through concentric or eccentric contraction. This is one of the easiest formats to learn and incorporate into your fitness regimen.
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- Overall muscular strength and size
- Engages muscles throughout full range of motion
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Circuit / Interval Training
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Type of training where strength exercises are combined with endurance/aerobic exercises, giving you all the benefits of both a cardiovascular and strength training workout.
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- Muscle endurance
- Maximizing your workout to include strength, cardio and flexibility training in one workout
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Resistance Training
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Through resistance (being pushed, squeezed, stretched or bent) of an opposing force, your muscles are strengthened. Resistance training can be done in one of the following formats:
Hydraulic Resistance:
Also may incorporate cardiovascular training. Muscles are worked by the natural resistance of water or by utilizing equipment (floaties and cylinders) where resistance is a function of speed: the faster the movement, the greater the resistance.
Greatest Point of Resistance: There is a fixed amount of resistance throughout the range of motion.
The Elastic/Resistance Band:
Muscles are engaged by using resistance bands during a variety of exercises. Most resistance bands are available in five resistance levels: extra-light, light, medium, heavy, and extra-heavy. Lighter bands are good for beginners and to exercise small muscles. Heavier bands are good for experienced athletes, or to exercise large muscles. Drawback is that there is a limit as to what exercises can be performed with these bands.
Greatest Point of Resistance: At the end of the motion, when the elastic band is stretched to the greatest extent.
Weight Training:
See 'Weight Training' above.
Greatest Point of Resistance: At the beginning of a movement when the muscle must use its own strength to move the weight (vs. momentum).
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- General overall muscular strength
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Isometrics
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Requires that you work a muscle by holding weights or using resistance in one position, with very little to no movement, for several seconds.
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- Targeted strength training
- Strengthens muscle at specific joint angle at which the exercise occurs
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Plyometrics
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Muscles are strengthened through bursts of energy such as hops, bounds, and jumps. During plyometrics, muscles are shortened and then are immediately lengthened. This combination of dynamic muscle action is believed to use more than the usual number of motor units. Plyometrics forms part of the training programs for most sprinters, jumpers, and throwers.
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- Increased speed, strength and explosive power
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Core Training
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Strengthens the muscle groups that stabilize your 'core' or skeletal structure (the lower back and abdominals). Weak core muscles contribute to many problems in the body, especially lower back pain. Strengthening the muscles that help support the spine improves posture which can dramatically decrease the symptoms of lower back pain. These muscle groups generally are the 'platform' from which your arms and legs work. A strong core ensures proper posture for other physical activity.
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- Strengthening and stabilizing all the muscles in your abdominal and lower back areas
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