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Strength
training
Strength
training is a
vital part of a
balanced
exercise
routine. Done
properly,
strength
training
increases and
strengthens
skeletal muscle
and improves
bone density.
There are many
different ways
to strength
train. A
strength
training program
should be
designed based
on a person’s
goals and
current fitness
level. Free
weights,
resistance
machines and
bands are
commonly used in
many strength
training
workouts.
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Nutrition
Proper nutrition
leads to the
optimal growth
and functioning
of living tissue
inside the body.
Nutrients supply
the energy that
people need to
sur vive.
A diet
consisting of
proper nutrients
plays an
important role
in any lifestyle
change.
Consuming an
adequate amount
of nutrients can
also lead to a
more effective
workout.
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Core strengthening
The
core muscles are located
in the torso and are
attached to the spine,
pelvis, and muscles that
support the scapula. A
strong core provides a
solid foundation for all
movements in the limbs
of the upper and lower
body. When the core
muscles contract, the
spine, pelvis, and
shoulders stabilize to
create a solid base of
support. Strengthening
core muscles corrects
postural imbalances and
can prevent injuries.
Flexibility
Flexibility is the
ability of your muscles,
tendons, and ligaments
to stretch allowing the
joints to have a larger
range of motion.
Stretching should be an
important part of any
workout routine because
it increases limb
mobility, helps prevent
injury, reduces muscle
soreness after workout,
reduces lower back pain,
increases the flow of
blood and nutrients to
the tissues, and
improves overall
coordination.
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Hypertrophy
Hypertrophy is an
increase of muscle fiber
most often reflecting an
increase in the
cross-sectional area of
each muscle fiber.
Muscular hypertrophy is
most effectively
accomplished through a
strength training
program, although it can
also occur during short
duration high intensity
anaerobic exercise such
as interval training,
rowing, cycling, or
sprinting.
Weight loss
Desired
weight loss can be
achieved by consuming
less calories than what
is burned throughout the
course of the day. It is
important to remember
that when muscle mass
and bone density
increase the scale may
not accurately reflect
the amount of body fat
being lost because
muscle weighs more than
fat. A balanced diet
combined with a
well-rounded fitness
program is the
healthiest way to lose
body fat.
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