Improve Muscular Strength and Endurance
Muscular strength can be defined as: The maximum force generated by a group of muscles against a resistance.
'Absolute strength' is simply the heaviest resistance that a muscle can overcome in one maximal contraction.
This can be written as the 1 repetition maximum (1 RM).
When training with resistance equipment it is easy to determine whether you want to work towards muscular strength or endurance, you simply increase or decrease the resistance.
However, when using your own body weight, you need to take a more 'scientific' approach by altering the body position, lever length or exercise angle to achieve the desired strength or endurance goal.
By following some simple guidelines it should be possible to structure a muscular strength or endurance sessions to suit any individual or group for any given activity.
1.
Always perform an appropriate warm-up and cool down.
The nature of these will vary according to the fitness of the individual and to the specific training being performed.
2.
Be clear about the programme objectives.
The choice of specific exercises and intensities used needs to reflect the clients goals and fitness level.
3.
Work through the full range of movement and emphasise strict and proper exercise technique.
4.
Ensure each exercise is performed in a smooth and controlled manner.
Avoid 'locking' or hyper extending joints.
5.
Encourage normal breathing patterns.
6.
Consider the sequence of exercises.
Newcomers to training may need to alternate muscle groups to allow for recovery between sets, whereas conditioned individuals may group exercises together, working the same muscle groups, or repeating the same exercise with just a slight rest between sets.
7.
Ensure a balanced approach to develop all body parts evenly.
8.
Low level active recovery is preferable to simply waiting to repeat a set of exercises.
In an exercise to music or circuit training class you could move on to another exercise altogether.
In a gym you could just walk around the area mobilising the relevant joints between sets.
9.
If working with relatively heavy resistances in a gym, then it is advisable to have a partner on hand to help as a 'spotter' if needed.
Key Points
'Absolute strength' is simply the heaviest resistance that a muscle can overcome in one maximal contraction.
This can be written as the 1 repetition maximum (1 RM).
When training with resistance equipment it is easy to determine whether you want to work towards muscular strength or endurance, you simply increase or decrease the resistance.
However, when using your own body weight, you need to take a more 'scientific' approach by altering the body position, lever length or exercise angle to achieve the desired strength or endurance goal.
By following some simple guidelines it should be possible to structure a muscular strength or endurance sessions to suit any individual or group for any given activity.
1.
Always perform an appropriate warm-up and cool down.
The nature of these will vary according to the fitness of the individual and to the specific training being performed.
2.
Be clear about the programme objectives.
The choice of specific exercises and intensities used needs to reflect the clients goals and fitness level.
3.
Work through the full range of movement and emphasise strict and proper exercise technique.
4.
Ensure each exercise is performed in a smooth and controlled manner.
Avoid 'locking' or hyper extending joints.
5.
Encourage normal breathing patterns.
6.
Consider the sequence of exercises.
Newcomers to training may need to alternate muscle groups to allow for recovery between sets, whereas conditioned individuals may group exercises together, working the same muscle groups, or repeating the same exercise with just a slight rest between sets.
7.
Ensure a balanced approach to develop all body parts evenly.
8.
Low level active recovery is preferable to simply waiting to repeat a set of exercises.
In an exercise to music or circuit training class you could move on to another exercise altogether.
In a gym you could just walk around the area mobilising the relevant joints between sets.
9.
If working with relatively heavy resistances in a gym, then it is advisable to have a partner on hand to help as a 'spotter' if needed.
Key Points
- The recommended minimum guidlines for improving muscular fitness are twice a week for 20 minutes at an intensity of one set of 8 - 12 R.
M for 8 - 10 exercises. - Body weight exercises can be simply adapted for strength or endurance by increasing the length of the lever, changing body position or the angle of movement.