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Apart from the obvious Weight s and Resistance Band s, there are a number of other items of exercise equipment that can be used for strength training:
ISOMETRIC, ISOTONIC AND ISOKINETIC EXERCISES These terms combine the prefix "iso", meaning same, with "metric" (distance), "tonic" (strength) and "kinetic" (speed). In "isometric" exercises the length of the muscle does not change, in "isotonic" exercises the force applied to the muscle is relatively unchanged, and in "isokinetic" exercises the speed of movement is constant. In ''' and injury Rehabilitation because the intensity can be rapidly and precisely adjusted, which makes them very safe. They are now rarely used outside this context. In isotonic exercises the muscles are used to push or pull a weight. Any object can be used for weight training, but Dumbbell s, Barbell s and other specialised equipment are normally used because they can be adjusted to specific weights, and are easily gripped. Elastic Resistance Band s are a cheap and portable alternative. Some exercises, such as the '' Push-up '', use the individual's body weight instead. Advanced practitioners often add weight to body-weight exercises such as the '' Crunch '' by, in this case, holding a Dumbbell on their chest. A third type of training, which is less common—except in sport-specific training or in rehabilitation—is isokinetic exercise. An exercise machine is used which registers the force applied to it by the user, and offers just that amount of resistance. (The rate of change of angle at the joints being utilised is kept constant.) This allows the user to exercise at an optimal speed, without the danger of being subjected to more weight than can be handled safely. TIPS TO BUILD YOUR STRENGTH-TRAINING ROUTINE<SMALL><SMALL>ADDED WITH PERMISSION FROM LYNN VANDYKE ().</SMALL></SMALL> #We cannot strength train a muscle today and tomorrow. We have to allow at least 24-36 hours of rest. Working the same muscle today and then again tomorrow leads to overtraining, muscle fatigue, and possible injury. All of our strength gains are made during the rest and recovery period. #We cannot spot reduce. This means if we want to lose weight in our stomach, doing 100 crunches a day will not make our stomach flab disappear. To reduce stomach fat, we need an overall reduction in body fat. Reducing overall body fat results from eating well, regular exercise, and proper rest. #We can spot tone. If we want bigger biceps, we can strength train for hypertrophy (fancy word for muscle growth). It is possible for us to focus on one specific muscle group. This is sometimes called targeted training. #Our strength-training routines must be regular and consistent for results to take place. It took us years to put on the weight. We shouldn't expect it to all fall off in three weeks. The best outcome from your fitness and strength training program should be a lifestyle change. Replace bad habits with healthy ones and reap the rewards. #Realize that our strength-training routine must be changed every 4-6 weeks. This will prevent our body from hitting a plateau and it will keep things interesting. We can change our method, our exercise or our intensity level. Not changing our routine on a regular basis will eventually stop producing results. We will continually grow stronger as we progress with our fitness program. Be sure your body is challenged on every workout. #Our strength-training routines must be built according to our specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk. Each goal will have a different method that is best suited for optimal results. Someone who is interested in losing body fat will strength train differently than someone looking to increase muscle bulk. Knowing what your specific goals are will aid in creating the best strength training program possible. #Our strength-training routines must work all of the major muscle groups in our body 1-3 times per week. This includes our biceps, triceps, shoulders, chest, back, abs, quads, glutes, hamstrings and calves. Leaving out muscle groups will create an imbalance. NOTES |
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