This article is about the basic principles to train muscular strength. For strength training using free weights training six children weight machines, see weight training.
This article needs more medical references for verification or relies too heavily on primary sources. Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training. This section needs additional citations for verification. The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance and enhanced bone density.
Many people take up weight training to improve their physical attractiveness. There is evidence that a body type consisting of broad shoulders and a narrow waist, attainable through strength training, is the most physically attractive male attribute according to women participating in the research. Workouts elevate metabolism for up to 14 hours following 45-minutes of vigorous exercise. Strength training also provides functional benefits.
Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Though strength training can stimulate the cardiovascular system, many exercise physiologists, based on their observation of maximal oxygen uptake, argue that aerobics training is a better cardiovascular stimulus. Strength training may be important to metabolic and cardiovascular health. Recent evidence suggests that resistance training may reduce metabolic and cardiovascular disease risk. For many people in rehabilitation or with an acquired disability, such as following stroke or orthopaedic surgery, strength training for weak muscles is a key factor to optimise recovery. Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors.
These often specify that the speed of muscle contraction during weight training should be the same as that of the particular sport. A study was carried out to see what recovery methods best suit sports recovery, in particular basketball players. Stretching and carbohydrates, compression, and cold water immersion. The experiment was carried out over a 3 day basketball tournament to see which method worked best.