91 A Christian Guide to Body Stewardship, Diet and Exercise Introduction Some individuals are intimidated by strength training. With the wide array of exercises, equipment and programs available, the thought of where and how to start strength training can be overwhelming. The purpose of this chapter is to introduce basic strength training concepts and programming recommendations. Strength training (aka resistance training) is a method of training which uses resistance in order to produce gains in muscular endurance, size, and strength. Some of the benefits associated with regular strength training include increased muscular power (aka explosiveness), fat metabolism, functional capacity and bone density, improved body composition and decreased risk of falling and/or injury. Table 5.1 provides some additional physiological adaptations associated with regular strength training (Haff & Triplett, 2016; Rainey & Murray, 2005; Sullivan & Baker, 2016) Table 5.1. Physiological Adaptations Associated with Chronic Strength Training ↑ Rate of force production ↓ Percent body fat ↑ Fiber cross-sectional area ↓ Risk of cardiovascular disease ↑ Volume of muscle proteins ↓Risk of diabetes ↑ Metabolic enzyme activity ↓ Systemic inflammation ↑ Metabolic energy stores (e.g., ATP, CP, glycogen) ↓ Frailty ↑ Strength of connective tissue (tendons, ligaments) ↓Cognitive decline ↑ Insulin sensitivity ↓ Depression ↑ Ejection fraction (percentage of blood leaving the left ventricle with each heartbeat) Slows down the aging process ↑ Functional independence and quality of life - ↑ Flexibility, mobility, and balance -
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