STRENGTH TRAINING

WHAT IS IT?  STRENGTH TRAINING = an exercise in which force is exerted against “resistance”  What is the resistance in an exercise with weights? – weights  What is the resistance in a “calisthenics” (body only – i.e. push-up) exercise? – body weight  Strength training builds:  Strength  Anaerobic endurance  Size of skeletal muscles

WHY DO IT?  What are the benefits of strength training? *Read articles*  protects bone health and muscle mass  makes you stronger and fitter  helps you develop better body mechanics  plays a role in disease prevention  boosts energy levels and improves your mood  translates to more calories burned

WHY WOULDN’T YOU STRENGTH TRAIN?  It’s not good for youth “MYTHS”  Strength training will stunt the growth of children  Strength training is unsafe for children  Children can not increase strength because they do not have enough testosterone  Strength training is only for young athletes  The sport of weightlifting is inappropriate for children *When done in a safe & correct manner strength training is not only safe but beneficial to youth! **Remember strength training doesn’t require weights (calisthenics)

WHY WOULDN’T YOU STRENGTH TRAIN?  I don’t want to look like this   Don’t worry, looking like this requires more than just strength training! ( you would need to train excessively & take steroids to get this big)

WHAT’S THE DIFFERENCE?  Difference between cardiovascular training & strength training:  Cardiovascular training is aerobic (moderate intensity – longer period of time)  Strength training is anaerobic (high intensity – shorter periods of time)  Cardiovascular primarily strengthens your heart muscle  Strength training primarily strengthens your skeletal muscles

WHICH IS BETTER? Cardiovascular vs. Strength Training *DEBATE  Depends on your goal(s), but an optimal training plan would include both types of training  Can a workout/exercise be both cardiovascular & strength training?  YES!!! (i.e. circuit training)  How much do I need?  Cardiovascular training = 60 min per day  Strength training = 2 -3 times per week

REVIEW 1.Define strength training? 2.What does strength training build? 3.What are the benefits of strength training? 4.What is the difference between cardiovascular & strength training? 5.Which type of training is better? 6.Can an exercise be both cardiovascular & strength training at the same time? 7.How much strength training should I do?

ANSWERS 1.An exercise in which force is exerted against resistance 2.Strength, anaerobic endurance, size of skeletal muscle 3.protects bone health & muscle mass, makes you stronger & fitter, helps you develop better body mechanics, helps prevent disease, boosts energy levels & improves your mood, translates to more calories burned 4.Cardiovascular is aerobic & strengthens the heart muscle Strength training is anaerobic & strengthens skeletal muscle 5. Depends on your goals, but you should do both types 6. Yes 7. at a minimum of 2-3 days per week