Types of Strength Training

Scientific research and health experts suggest that regular strength training should be part of a well-rounded fitness regime. Strength training exercises are those exercises that will challenge your muscles through resistance. Strength training uses resistance methods like free weights, weight machines, resistance bands, or a person's own weight to build muscles and strength.

In order to strengthen your muscles you must provide enough challenge and resistance to task your muscles more than they are used to from normal everyday activities. When you provide resistance to your muscles they contract. This contraction is what builds strength, increases anaerobic endurance and increases the size of your skeletal muscles. Regular strength training has been shown to improve many components of performance and overall body functioning. These components include:

• Increasing metabolic rate to burn more calories more efficiently.
• Improving bone density to help combat osteoporosis.
• Increasing muscle mass as well as strength, power, and endurance.
• Preventing injuries.
• Improving balance, flexibility, mobility, and stability.
• Reducing back and arthritic pain.
• Decreasing cholesterol and blood pressure to lessen the risk of coronary disease.

Types of Strength Training

Strength training can take on several different forms, each of which has a different set of benefits. The different types of strength training include:

1. Isometric Training
   

   An isometric exercise is where your muscles are contracting but there is no joint movement and muscle fibers maintain a constant length. Because the joint isn't moving, your muscles will not strengthen through a full range of motion. They will get strong in the position at which they are held, but not at other positions (unless you train at those positions too). Pushing against a wall is an example of an isometric exercise. Several yoga poses which emphasize balance and lack of motions, are also good examples.

2. Isotonic Training
   

   Isotonic muscular contractions have a concentric phase, in which you lift the weight and the muscle shortens, and an eccentric phase, in which you slowly lower the weight and the muscle lengthens under tension. Isotonics involve a constant external resistance, like gravity, barbells, or dumbbells. With free weights, the possibilities are endless. Although the resistance is always the same, the force to move that resistance varies with the joint angle as the weight is lifted and lowered. Examples include pull-ups, push-ups, and lifting free weights like dumbbells and barbells.

3. Isokinetic Training
   

   Used extensively in physical therapy clinics and sports-training centres, isokinetic equipment tries to combine the benefits of isometric and isotonic exercises. The isokinetic machine tries to match the force generated by you so that the muscle contracts at constant speed. If you push hard, the machine increases its resistance, and if you cannot generate much force, the machine produces very low resistance. This force matching makes it an excellent rehab device, because it makes the exercise quite safe. It is the fastest way to increase muscle strength and the muscle gains strength evenly all through the range of movement.

4. Plyometric Training
   

   Plyometrics, also referred to as "jumping exercises", is a very popular training method amongst professional athletes. Plyometrics is used to develop explosive speed, and focuses on maximal power instead of maximal strength by compressing the force of muscular contraction into as short a period as possible. It involves rapid alternation of lengthening and shortening of muscle fibers against resistance. The resistance involved is often a weighted object such as a medicine ball or sandbag, but can also be the body itself as in jumping exercises or the body with a weight vest that allows movement with resistance. Plyometrics may be used to increase the vertical jumping ability of a basketball player or improve the effectiveness of a boxer's punch. Care must be taken when performing plyometric exercises, as the explosiveness of the moves increase the risk for injury.

5. Variable Training
   

   Variable training is performed with a weight and pulley arrangement in which the resistance varies as the muscle contracts. The aim of variable strength training is to extend and contract the muscle through its whole range of motion with equal weight load. It can lead to significant strength gains. The lat pull down and the triceps pull down are examples of variable resistance exercises.

6. Eccentric Training
   

   We use eccentric, or lengthening, contractions often in daily life simply by fighting gravity in all of our movements. When we walk down the stairs, there is a eccentric muscular action every time we plant our feet. Because an eccentric contraction recruits many more muscle fibres than a concentric contraction, eccentric training is extremely effective for strength improvements. Unfortunately eccentric contractions also generate the most damage and soreness in muscles, so you should use them in moderation and only if you have an experienced weight-training background. Good example of eccentric workouts would be running downhill for 10-15 minutes, walking downstairs or landing on the ground from a jump.

Quick tips for Strength Training

Essentially:

• Avoid overloading weight and always gradually increase weights. It is better to begin with a suboptimal weight than a maximum weight, which will greatly increase the risk of injury in untrained people.
• To improve flexibility and prevent muscle shortening, all exercises should use the full range of motion in the muscle.
• A low intensity and uniform warm-up must always precede Strength Training.
• The techniques must be practiced in front of a trainer to ensure it is correct. The first session should comprise of very little or no resistance.
• To prevent injury, the core muscles (hips, pelvis, lower back and stomach) should be stable and tightened at all times. Tightening the core muscle will ensure the back is never arched and the hips do not thrust forward. The only muscles that should be moving are the ones contracting against the resistance.   

Strength training is a great way to improve strength, endurance, and muscle tone. But remember to start slowly, use proper form, avoid heavy weights, and increase workouts gradually to prevent injury. Just a few short sessions a week will really pay off!