INTRODUCTION TO STRENGTH TRAINING

INTRODUCTION TO STRENGTH TRAINING

by Rogerson Pena

​GAANO KA KA-ACTIVE NGAYONG PANDEMIC?

LET US CHECK!

​

​Scoring Guide

• . Equate the following points for each response to the questions above:

  A=1-point, B= 2 points, C= 3 points, D= 4 points

• Add all the points from each question.

• Rate your score:

  “Very Active” if your score is 30 and above

  “Active” if your score is 19-29

  “Less Active” if your score is 9-18.

  “Inactive” if your score is lower than 17.

Strength Training​

• ​specializes in the inducement of muscular contraction

  through the use of free weights, weight machines, and resistance bands which

  builds the strength, size of skeletal muscles, and anaerobic endurance

• ​strengthens and increases the amount of muscle mass in the body by making

  the muscles work harder than they're used to

Repetitions and Sets​

• ​​A rep (repetition) is one full movement from starting point to finish

• ​A set is a group of repetitions

​Benefits of the Weight-Bearing Strength Training Exercises

• - have an increase in muscle strength;

• - strengthen tendons and ligaments;

• - have a reduction of body fat and increase in lean muscle mass;

• - potentially improve his/her blood pressure levels

• - gain positive changes in levels of blood cholesterol;

• - gain an improvement in glucose tolerance and insulin sensitivity

• - gain overall strength, balance and functional ability.​

​PRECAUTIONARY MEASURES

​1) Before engaging yourself to the activity, "warm up" first through walking. After doing the exercise, "cool down" for five to ten minutes through STRETCHING.

​2) Align body correctly and move smoothly through each exercise. Focus on form, not weight. Poor form can cause INJURIES and slow gains. When learning a strength training routine, start with no weight, or very light weight, then concentrate on slow-smooth lifts and equally control descents while isolating a muscle group.

​3) To be in control is to work at the right tempo. Take three counts while lowering a weight and hold, then count three again while raising it to the starting position.

4) Pay attention to your breathing during workouts. Exhale while working against resistance by lifting, pushing, or pulling and inhale at every release.

​5. Keep challenging muscles by slowly increasing weight or resistance. The right weight differs depending on the exercise.

6. Stick with the routine. Working all the major muscles of the body two or three times a week is ideal.

Remember:

Give time for muscles to recover too. Strength training causes tiny tears in muscle tissue. These tears aren't harmful, but they are important. Muscles grow stronger as the tears knit hours to recover before the next strength training

session. Always give the muscles at least 48 hours to recover before the next strength training session.

​FOOD REQUIREMENTS

• ​​Food and Nutrients

​Advisable

• ​​Carbohydrates

• ​Water

• ​Protein

• ​Fruits and Vegetables

• ​Dairy

​Tips to maintain healthy weight:

• - Eat breakfast every day

• - Pack your lunch

• - Eat healthy snacks, and try not to skip meals

• - Take dinner with your family.

• - Be involved in grocery shopping and meal planning at home.​​