Ashley Elliott
Coach P
Weightlifting
December 12, 2016
Muscles
Muscle fitness is one of three important types of physical fitness. The other two are aerobic fitness. When you increase your muscle fitness, you'll notice that you can carry heavy grocery bags more easily, pick up children without feeling as much strain, or carry heavy items longer before you get too tired to continue. Benefits are:
• Stronger muscles, which also help protect your joints.
• Muscles that can work longer before getting tired.
• Less body fat.
• Stronger bones.
• Better posture and balance.
• Lower blood sugar.
• Less stress.
• Fewer body aches.
• More energy.
How do you get healthier muscles?
Your muscles become stronger when you use them regularly but they become
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When you exercise against resistance you stress your muscles slightly but not to the point of serious damage or injury.
2- Rest. When you rest, your body rebuilds the muscles and connective tissues between them. This prepares them for the next time they will be stressed.
3- Repeated Stress. When you stress the same muscles again, the muscles gradually become stronger.
A resistance-training program to increase muscle fitness can include:
• Basic muscle-conditioning exercises such as push-ups, leg lifts , and other common exercises.
• Resistance training with rubber tubing or stretchable bands .
• Weight training with free weights ("dumbbells") or weight-training equipment.
• Doing heavy housework and yard work.
How can you strengthen your core?
One part of muscle fitness is strengthening the muscles of your trunk. This is called core stabilization. Core stability benefits everyone, from older people to top professional athletes. It can help you have better posture and balance, and it can help protect you from injury.
How often should you do exercises to strengthen muscles?
Experts say it's best to do exercises to strengthen muscles at least 2 times each week. Examples include weight training or stair climbing on 2 or more days that are not in a
As we have learned through our reading, most all bodies skeletal muscles are made up of primarily three types of skeletal muscle fibers, but their proportion differs depending on what action the muscles is doing. For example, type I fibers such as muscles of the neck, back, and leg have a higher proportion. According to Quinn (2014), type I muscles are slower and more effective, they tend fire a lot slower than fast twitch fibers and they fatigue at a much slower rate. Hence, slower twitch fibers are pronounced at helping athletes run marathons and bicycle for hours. Shoulder and arm muscles are not always active but are intermittent in their use; these muscles tend to have a larger amount of tension for uses in throwing and lifting. These muscles have a combination of both type I and type II B fibers. These fast twitch fibers use anaerobic metabolism to create energy and are the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. These muscles are used in events such as 100m sprint, basketball, soccer and football. Since this muscle fiber fires at such a high rate of contraction it will fatigue much faster and will not last long before needing to rest.
Another kind of endurance is short term muscle endurance. This training helps athletes to cope with
I have been doing resistance training since past four years and it has always been a bodybuilding type training i.e. training for muscle mass. Stretching exercises both before and after resistance training has been an important factor in improving my flexibility and increasing my joints’ range of motion. When you can flex, extend or circumduct your joints through full range of motion without any pain that is called flexibility. Many individuals often overemphasize flexibility training and not focus on improving the strength of the surrounding muscles which can lead to an injury. I have always ensured that I warm-up properly before any type of stretching. I always do an active warm-up like 10 minutes treadmill walk/elliptical/arc trainer, etc. As research has proved and I have also experienced that static stretching can temporarily lower the strength levels, I do dynamic stretching before beginning my resistance training. Dynamic stretching helps improve strength, flexibility and endurance, speed, neuromuscular activation and coordination. It is especially important if you use higher repetitions, sets and/or heavier weights.
Muscles are very important to the body. Muscles also do a lot for your body. They pump blood through your body, they help you lift heavy objects, and most of all they help your body in almost every way. Muscle is a body tissue that can contract and produce movement (Merriam-Webster Dictionary). Muscles are like the engine of the body; they turn energy into motion. Muscle tone isn’t as important as muscles, but it is very good for the body. Then there is muscular strength, which is a component of physical fitness which is just like muscle tone (DifferenceBetween.net. June 2, 2010 ) Muscle strength is a persons ability to exert force on physical objects using muscles (
All of my workout schedules will provide your body with 2-4 days of rest every week. By giving your body at least 2 full days of rest from weight training, your body will have ample time to recover from your workouts. Giving your body the right nutrition and sufficient rest will maximize your ability to build new muscle and prevent your body from becoming over-stressed. Every exercise needed for full body development is included in my workout schedule. As stated above, the more days you can devote to weight training, the better the results you will achieve – as long as you are giving your muscles at least 2 full days of rest from weight training every week.
The health benefits can be categorized into two categories; physical health and mental health. Physical health starts with losing excess fat or gain muscle, to helping with endurance/stamina, preventing disease and muscle loss, and strengthening bone and muscle density. Mentally strength training can help with anxiety and depression, and it even helps with your thinking skills. Overall it can also help increase your life expectancy by years (McMullen 1).
While exercising strengthens and tones the body allowing for the muscles to get stronger and firmer, it also applies an immense pressure that can easily lead to severe muscle overuse injuries.
...s can help people to strengthen the muscles in their back and hips (Exercise 2). Balance exercises strengthen legs and challenge balance. They can decrease people’s chance of falling. Functional exercises improve how well people move. They can help people in everyday activities and decrease chance of falling and breaking a bone. (Exercise 3).
Human aging is inevitable; it is characterized by a decline in skeletal muscle mass, alongside with decreased muscle strength (Van Roie, Delecluse, Coudyzer, Boonen, & Bautmans, 2013). Resistance exercise has been characterized as an effective treatment strategy to counteract the loss skeletal muscle mass and muscle strength (Leenders, M., Verdijk, L. B., van der Hoeven, L., van Kranenburg, J., Nilwik, R., & van Loon, L. J.) (2013).
Weight lifting is a broad term used to represent a vast number of actual exercises and styles. Weightlifting can be broken down into weight training, bodybuilding, fitness lifting, isometric training, resistance training, and athletic training. Although they posses similarities, often their objective separates them. Weight training generally means the pursuit of getting as strong as possible, and uses dead weight such as dumbbells and barbells. Bodybuilders have the goal to get the largest muscle mass and often times have a very small percent body fat. Fitness training or endurance training is often performed with low weight and high repetitions to build muscular endurance and general, non-athletic fitness. In isomeric training, the muscles and joints don't...
This workout will assist with people’s everyday life by augmenting muscular endurance. An elevated muscular endurance will be less prone to muscle strains and tears because of the resistance they have developed, extended workout times, and a better stamina from the repetitions of lifting weights (“Benefits of Muscular Endurance”). Everyday life will be eased as it is easier to lift heavy items; the exercise overloads your muscles which challenges them so that they must adapt and therefore get stronger to meet the challenge of lifting those more hefty items. "To make a muscle grow, you must force it to go beyond its capabilities. The most potent way to apply that force is to train to failure. Training to failure means...the muscles are forced to grow stronger and bigger," says Nasser El Sonbaty who has body built for many years. With this easier way of doing things, people can get daily chores and activities done more quickly and efficiently which will also decrease stress levels tha...
Scientists, coaches, and athletes have recognized that periodized strength training promotes increase in skeletal muscle size, increase in force, and increase of the regenerating capacity of the muscle cells.
Some are body-weight exercises where you should add weight as soon as you can, Squat Deadlift ,Bench Press ,Overhead Press ,Barbell Row Pullups ,Dips and so on. Some training program include all of the above and more.They are the simplest and most effective way to gain strength and muscle while burning fat. Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for
Adding exercises into one’s daily routines can change their whole lifestyle. Many people look at exercise as being something just for people who want to lose weight or to become muscle bound, but there are a great deal of benefits that can be received from exercising regularly. Of course gaining muscle and losing fat are the two most popular reasons that usually attract people to the gym, but they make up a small part of the potential benefits that can be achieved with exercise. There are several ways in which I have benefited in my life from exercising regularly, besides just making me bigger and stronger. It has made me become more organized, helped me make better decisions, and motivated me to take on new challenges in life.
Physical fitness have numerous benefits including muscle strength, muscular endurance, brain activity, preventing obesity and lowering risk or major body problems. Reduces gaining weight, improves losing weight and less likely to have accidents later in life. Also improves ones lifespan, living a healthier life and improves sleeping. Physical activity helps reduce ones stress, anxiety, and depression also improves over all life. A half hour or so of physical activity daily can yield benefits. Also can improve ones flexibility (Brezina), which can effe...