Total Body Strength Training
Strength training is an important part of a complete physical health program. Developing the muscular system can burn calories and fat, promote healthy posture and help aid in athletics. Strengthening the body helps anyone who wants to live a long, healthy life. Total body strength training helps develop complete muscular systems and makes it easy to vary a workout routine to avoid boredom or plateaus with strength gains.
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Definitions
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A repetition, or "rep," consists of one movement, either pushing or pulling, with resistance. An example of this is lifting the bar up in the bench press exercise. This move, along with bringing it back down, counts as one rep. To do this a second time is two reps, and so on.
A set consists of a certain amount of reps performed in sequence. For example, to do 10 bench presses is to do "a set of 10."
Advantages
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There are various advantages to using a total body strength training program. The human body contains integrated systems which move in accordance with each other. By using a total body strength training program that includes exercises working multiple muscle groups, it is possible to develop complete systems, instead of focusing on isolated muscle groups. Another advantage to this kind of weight training is the ability to accomplish more in a shorter period of time.
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Supersets
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Supersets can be a valuable component of a total body strength training program. These involve moving from one exercise directly to the next in a series of two or three exercises. They can incorporate either the use of complementary muscles or opposing ones.
An example of a superset for complementary muscle groups involves moving from doing bench presses to an exercise for triceps. Triceps complement the chest because of their utilization during the bench press. By following with an exercise like triceps extension, the triceps are more thoroughly exhausted.
A superset which uses opposing muscles would involve going from a bench press, which emphasizes the chest, to a seated row, which benefits the back muscles. Another example of opposing muscles are the triceps and biceps. Triceps are used to push away from the body and biceps are used to pull toward it.
Circuit training
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Circuit training involves a series of individual sets of six to 10 varying exercises. An example of this would be moving from squat, to bench press, to seated row, to triceps extension, to lateral raises, to dumbbell curls. At each stage, one set would be performed and then the next one, and so on until a circuit has been completed. At this point, rest is taken for a predetermined amount of time. Then the circuit will be performed again. Using circuit training can help decrease the amount of time spent at a gym and incorporates the whole body.
Rest
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The muscle-building process involves more than just working out. Rest plays a large role in an intelligent total body strength training program. The human body builds muscle by creating tiny tears, on the cellular level, in the muscles and then repairing them. The tearing of muscle tissue happens during the workout itself. That might sound hurtful or dangerous, but it is not. The repairing and strengthening of the muscles then takes place over the course of the next 48 hours.
Safety
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Before beginning any workout regimen, it is important to consult a physician and receive his approval. If you have any physical issues before exercising, working out could possibly exacerbate the condition and produce greater pain.
Beyond consulting with a physician, it is also necessary to be patient and build up to using heavy weights. Beginning a workout program with heavy weights increases the risk of damaging joints, like the shoulders or knees, and creating significant problems. With this in mind, it is best to start out with light weights and allow the body to adapt to the exercises.
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References
- Mayo Clinic: "Weight Training: Improve Your Muscular Fitness"
- University of New Mexico: "How Do Muscles Grow?;" Young sub Kwon, M.S. and Len Kravitz, Ph.D.
- Brian Mac - Sports Coach: "Circuit Training"
- Bodybuilding For You: "Build More Muscle in Less Time with Superset Workouts;" Tom Venuto
- Bodybuilding: "Compound vs. Islolated Exercises - Making an effective training program'" Shannon Clark
- Photo Credit weights and measures image by John Sfondilias from Fotolia.com
