Basic Facts About Strength Training
Chaz Jackson here, hope this post finds you well Kings and Queens.
As many of you readers know, outside of being a Motivational Speaker and Author, I am also certified in Physical Therapy, specializing in Orthopedics and currently apart of the Southeastern Physical Therapy team. I have experience working as a travel/contract therapist assistant and have gained knowledge in long term, acute and orthopedic care. Along the way I have developed a great understanding on the subject of health and fitness.
I want to talk about strength training in the post, something I have applied to my lifestyle for over 21 years. I truly believe it is a huge part of living a healthy lifestyle. So let’s get started!
Strength is related to the force output of a contracting muscle. It is directly related to the amount of tension a shortened muscle can produce in a given activity. Strength training helps prevent injuries and promote quality of life by: enhancing muscle performance, increase strength in connective tissue, tendons, ligaments, promote strong bones, improve balance, promote lean muscle mass, and decrease body fat
Frequency during strength program:
- Beginner program– 2 sessions per week
- Children and Elderly– 2 to 3 sessions per week
- Highly trained athletes– up to 6 sessions per week
Strength training is high intensity with low repetitions to promote bigger muscles. Two to four exercises, 3 sets of 4 repetitions for maximal results. Strength gains are recognized after 2 to 3 weeks, primarily result of neural adaption. Muscle growth is not developed until 6 to 12 weeks of resistance training.
Key principles for strength/resistance training:
Intensity-exercises load (amount of resistance)
Volume– the total # of repetitions
Exercise order– the sequence of exercise program
Frequency– the # of exercise sessions per day or week
Rest interval– recuperation period during and post exercises
Duration– total time of exercise program
What is your favorite routine or workout?
I hope you enjoyed this post about basic facts about strength training. I invite you to comment below your thoughts and comments on the subject. Will be greatly appreciated! Please check out my new book, Live, Learn and Lead Powerfully: A Teen Leadership Guide. Also, I would also love to speak at your next event, check out the programs I have to offer!
Lastly, keep those crowns on your HEARTS…and always remember tomorrow is yours to create, and don’t limit yourself.