Who is strength training for?
The sport has long since outgrown the “pumper cave” status. Gone are the days when bulky guys in sleeveless shirts let their muscles swell to the max with heavy weights. Effective strength training today encompasses many forms and is recommended for (almost) everyone.
Basically, experts recommend strength training once or twice a week – in addition to endurance training. Power stimuli make the body resilient and stable. A stunted musculature, on the other hand, promotes various health problems. Only those who have to work hard at work anyway can safely do without it. But very few are.
Some people particularly benefit from regular strength training at CrossFit London, RedSunCrossfit.com
Seniors and the physically weak: muscle training knows no age. Strength training for seniors and the physically weak can significantly improve the quality of life again. You gain independence through strength training and new opportunities open up to you again. They also reduce the risk of falls and other accidents. Overall, strength training increases life expectancy.
Overweight people: Losing weight through strength training or with endurance plus strength training is a good strategy. Studies have shown that the muscles have a major influence on the production of hormones and hormone-like messenger substances such as interleukin (IL) -6. Among other things, this hormone influences fat oxidation in the muscles. Weight training for weight loss is also suitable because muscles increase the basal metabolic rate.
Heart disease: For a long time, strength training was considered risky for heart patients. In fact, they can benefit. This is especially true for patients with coronary heart disease and heart failure. The blood pressure drops and the vascular function improves. However, it is important not to overload yourself. You train more repetitions with less stress. Cardiac patients should clarify with a sports doctor how much they can expect before training. The risk is too high for seriously ill patients, for example those with unstable angina pectoris or acute myocarditis.
Diabetics: Weight training improves glucose metabolism. The body cells react better to insulin again, and the blood sugar levels drop. This is especially true in combination with endurance sports such as jogging.
Back pain sufferers: Strong muscles support the spine. Not only the back is important for this, but also the abdominal muscles. Weight training on machines can also provide relief for those with chronic back pain.
Weight training for women
The body of women contains around 27 and 37 percent muscle mass. That of men between 40 and 45 percent.
Exercises and things to know about strength training for women can be found in the article Strength training for women.
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Strength training & pregnancy
Weight training can make pregnancy easier for expectant mothers. Especially when the back and pelvic floor are gently strengthened. In this way, the strain caused by the growing belly can be better balanced. This prevents back and neck pain as well as incontinence.
However, pregnant women should avoid heavy weights and hard training. Light loads and more repetitions are better. You should also avoid exercises in which the stomach is bent forward (e.g. sit-ups) and generally abrupt movements.
Weight Training – Mistakes To Avoid
When doing strength training, it is important to do the exercises as cleanly as possible and not to overload yourself. Therefore, please note the following tips.
Put too much weight on: If you overdo it, you run the risk of injury. 50 percent of maximum strength is optimal for beginners.
Training without warming up: The body must be brought to operating temperature before strength training, otherwise the risk of muscle, tendon and ligament injuries increases.
Do not take any breaks: This does not only apply between the sets, but also between the individual training units. Doing strength training every day only makes you tired rather than stronger. The muscle needs periods of rest in order to adapt to the load. After intensive training it should be at least 48 hours.
Getting on without a trainer: Especially when training with weights, there is a risk of excessive and incorrect loads if you do not perform an exercise correctly or use a device incorrectly. When doing strength training, always have an experienced trainer show you how to perform the exercises correctly.
Strength training for a cold: Even if the circulatory system is perhaps not as heavily stressed as with endurance training, you should already have a cold g take a break from training. Because (hard) training with a cold can further weaken the immune system, prolong the duration of illness and, in the worst case, lead to heart muscle inflammation.
Strength training for chronic diseases: Strength training has a positive effect on the course of many chronic diseases. However, patients should discuss with a specialist what they can expect from strength training.
Updated: on Thursday 02/12/2021 at 11:02 pm