Trifocus Fitness Academy - strength and conditioning training

What exactly is strength and conditioning training?

The term ‘strength and conditioning training’ refers to the format of exercise which highlights building the strength, size as well as endurance of skeletal muscles. To undertake strength and conditioning training, you need to utilise resistance to muscular contraction so as you can achieve the desired results. There are several different ways of doing these particular exercises, the most well-known of which is using elastic or hydraulic forces to counter opposing muscular contractions.

Benefits of strength and conditioning training

Also, strength and conditioning training is hugely beneficial as it helps in enhancing the overall health and well-being of an individual. This type of training improves the strength and toughness of bones, tendons, muscles as well as ligaments.

With this type of training, the joints of the body function better and there are decreased chances of one becoming injured. Strength and conditioning offer improved cardiac functioning, enhanced bone density and elevated levels of HDL cholesterol which is the good cholesterol. Therefore, with so many benefits, strength and conditioning training finds many takers especially those involved in sports like powerlifting, bodybuilding and weightlifting.

What are the benefits of increased bone density?

Your bones are changing continuously. New bone is made while old bone is broken down. When you’re at a younger age, your body builds new bone quicker than it breaks down old bone. This means that your bone mass improves. Most individuals reach their pinnacle bone mass around the time that they are 30. After that, bone remodelling continues; however, you lose a little more bone mass than you get.

How probable it is that you are to develop osteoporosis — which is a condition that triggers bones into becoming weak and brittle — differs depending on how much bone mass you amass by the time get to 30 as well as how rapidly you lose it subsequently. The higher your peak bone mass is measured at, the more bone you will have “in the bank”. This means that it is less probable that you will develop osteoporosis as you age.

Why are elevated levels of HDL cholesterol proper?

High-density lipoprotein (HDL) cholesterol is recognised as the “good” cholesterol. This is because it helps to remove other forms of bad cholesterol from your bloodstream. Higher levels of HDL cholesterol are linked to a lower risk of heart disease.

What are examples of strength and conditioning training?

If you talk about a ‘strength exercise’, you’re speaking about any activity that makes your muscles work harder than they usually do. Strength training increases your muscles’ strength, size, power as well as endurance and involves making use of your body weight or working against a resistance.

You should try to do two sessions or more of muscle-strengthening exercises a week which target all major muscle groups so that you don’t develop a weakness in one particular muscle group.

Here are a couple of examples of muscle-strengthening activities:

  • Lifting weights,
  • Working with resistance bands (which are also called therabands),
  • Heavy gardening, such as digging and shovelling,
  • Climbing stairs,
  • Hillwalking,
  • Cycling,
  • Dance,
  • Push-ups, sit-ups and squats, and
  • Yoga.

Here is the correct way to do a push-up:

  • Position your body with your arms straight under your shoulders. Ensure that your abs are tight and hold your body in a plank position.
  • Position your hands and arms slightly below your shoulders. Ensure that your fingers are pointed forwards. Push your shoulders away from your ears.
  • Lower your body till your chest is centimetre or two above the floor. Pull your elbows back at approximately a 45-degree angle.
  • Drove your torso away from the ground until your arms lock. Repeat the exercise as many times as it takes to attain your desired results.

What are conditioning workouts?

If you are looking to enhance your performance in a sport or activity, or want to get the benefits of physical activity, body conditioning exercises strengthen as well as improve your body and performance. Body conditioning usually includes aerobic exercise, strength training and stretching as well as flexibility exercises. Aerobic conditioning improves the cardiovascular and respiratory systems of the body and assists with reducing the risk of ailments such as Type 2 diabetes, heart disease, stroke and depression. Aerobic conditioning is also a critical component in achieving weight loss as well as maintaining a healthy weight.

If you don’t have time to figure out what strength and conditioning exercises are right for you, then you should hire a personal trainer to help you.

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