Strength training explained

What is strength training?

Strength training is a type of exercise that specialises in the use of resistance to induce muscular contraction, which builds the strength, anaerobic endurance, size of muscles and bone density.

Why is it important that we strength train?

Strength training makes you stronger and fitter which helps you to be able to do daily tasks easier such as walking and walking up and down the stairs; below are two types of strength training:

  • Isometric resistance- this involves contracting your muscles against a non moving object such as a push up
  • Isotonic strength training-involves contracting your muscles through a range of motion as in weight lifting which can be either free weights or machine weights.

 

Another important factor to remember is that strength training protects our bone health and muscle mass. Just 30 minutes twice a week of high intensity resistance and impact training has shown that it improves functional performance such as bone density, structure and strength post menopausal. As we age it is even more important that we strength train as it helps to preserve or increase muscle mass, strength and power, which are essential for every persons bones, joints and muscle health!

 

Strength training also helps develop better body mechanics, which helps your posture. This is a very important factor in all of our lives whatever age we are as it helps our balance, coordination and posture which has an even greater effect on us when we age. So, not only is it good for us whilst we’re young but its going to prevent us from having injury’s such as falls and trips. Strength training reduces the risk of falls by 40% compared with people who do not strength train!

Type 2 diabetes and arthritis are two of the main chronic diseases that strength training can help. Strength training for people who have type 2 diabetes can help with glucose control, whereas with arthritis it helps with pain. This also speeds your metabolism up therefore helps you to burn more calories when you’re resting. Metabolism is the rate that your body burns calories throughout the day. Resistance training helps boost your calorie burn during and after your work out.

Text How many times should we strength train per week?

It is recommended that adults train 2-3 times per week. Children should initially learn the correct form before adding weight to the apparatus they are using until the technique is mastered. This should involve 2-3 sets of higher reps (8-15), 2 to 3 times per week and be at least 8 weeks duration.

 

So, how can Body Happy help with strength training?

Body Happy has a specialised set of equipment called ‘eGym’ which caters for all people of any age, shape, size and ability. EGym has been made in order to bring personalisation to each and every person that steps into Body Happy, as it adapts to your individual goals- whether that is to be fit and healthy or to lose weight, eGym does it for you! EGym gives you access to an easy-to-use, full range training ecosystem where all technologies are optimally combined into the cloud which means that you don’t need to remember what to do or what you were doing as eGym does this for you.

Body Happy have a range of staff who have a variety of qualifications from fitness instructing to therapists. Each staff member at Body Happy wants to help people succeed to feel good, be healthy and enjoy exercise. We have personal trainers that will help you to motivate you, personalise your programme for you and to help you to succeed your goals faster. Of course we understand that not every personal trainer has the same techniques to teaching and that is why at Body Happy we decide together who would fit best for you personally. Exercise can leave you feeling fatigue, sore and tight, so that’s why we have our amazing therapists that will help you to be able to relieve some of that pressure which will then keep you exercising!

Therapy such as sports massages help with your range of movement (ROM), flexibility, decreased muscle tension, increased sense of well being and help you to perform better when strength training and be fit for life.

Can men and women both participate in strength training? The answer is yes, ANYONE can strength train! No matter what gender you are , anyone can participate in strength training, especially women. Strength training can have a huge affect on women when they are going through their menstrual cycle as exercise can help to stretch the pelvic muscles which can help with stomach pains/cramps. Some research has found that strength training during the follicular phase resulted in higher increases in muscle strength compared to training in the luteal phase. If you start paying attention to your cycle phases, you may find your strength training pays off the most in your follicular phase. Many women are put off strength training with the thought that they’re going to get too big but strength training is one of the easiest ways to lose weight, gain strength and burn calories all day. Because of the rise of oestrogen it also comes with a rise of testosterone which helps sculpt.

Can men and women both participate in strength training?

The answer is yes, ANYONE can strength train! No matter what gender you are , anyone can participate in strength training, especially women. Strength training can have a huge affect on women when they are going through their menstrual cycle as exercise can help to stretch the pelvic muscles which can help with stomach pains/cramps.

Some research has found that strength training during the follicular phase resulted in higher increases in muscle strength compared to training in the luteal phase. If you start paying attention to your cycle phases, you may find your strength training pays off the most in your follicular phase. Many women are put off strength training with the thought that they’re going to get too big but strength training is one of the easiest ways to lose weight, gain strength and burn calories all day. Because of the rise of oestrogen it also comes with a rise of testosterone which helps sculpt.