Showing posts with label Strength Training. Show all posts
Showing posts with label Strength Training. Show all posts
Building Strength: Boston Marathon Bombing
On April 15, 2013 three people died and many were injured in the senseless bombing at the Boston Marathon. Like so many of us when we hear of tragedies caused by sick and selfish people in the news, we are forced to pause. The ultra-sensitive may ask themselves how the world can go on spinning when such travesties take the lives of innocent people. Even the strong-hearted will need to stop for a brief moment to digest and adjust to the bloody images seen on television. Many will ask what is wrong with people in the world today and why is the world becoming so evil. Any answer that we come up with will be subjective at best and based solely on how we perceive the world. Oh sure, there are social scientists that have studied evil, terror, illness and insanity; but during these particularly difficult times these studies do little to provide solace. So what can we do during these times to help us build strength?
The answer to this question will vary for different people; however, there are some key strength building activities and actions that can help all of us. Below are five key steps to help you build strength during these difficult times.
Step 1: Pause for a moment
This may sound trivial; however, the purpose of this key strength building step is to i) check in with yourself to see what you are thinking, feeling, seeing, and hearing, to ensure you have given yourself the opportunity to truly digest what has happened and to hear your own voice surrounding the circumstance; and, ii) to build empathy for those going through the circumstance, it is important that we do not fully desensitize ourselves to these tragedies and accept them as the norm.
Step 2: Talk about it
All of us at some point will need the opportunity to discuss tragedies like this with friends, family, and coworkers. Not only does this help to build a community and strength in numbers but also helps to validate our own feelings and thinking.
Step 3: Deal with the fear
For many people, tragedies like this can sting us at the core of our being and shake our souls into fear and panic. Regardless of tragedies like this it is important to deal with fear as soon as possible so that you are able to empower yourself and take action. In some extreme cases this may just mean that you are able to get out of the house to go to work or school without fear of being caught in a similar circumstance. Know that there is no shame in fear however big or small, just know that you don't have to live every day in fear of tragedy. Seek counseling if fear grips you or a family member to the point of disability.
Step 4: Empower yourself
There are many ways to feel empowered after a tragedy; however, it is my belief that forgiveness can be the best form of empowerment. I posted the following on my Facebook account, which freed me from my own personal anger and fears:
My thoughts and prayers are with Boston today. I fell asleep with the images of the explosion in my head and woke up with "forgiveness is the answer" on my mind from my dreams. It is truly my belief that people who are capable of this are very ill. They require care and compassion, they deserve treatment and removal from society, and they must still be held accountable for their actions. A message needs to be sent to those that would burden the world by such actions that you will always be found, you will always be held accountable, and you will always be out-numbered by the rest of us who live with care and compassion. I forgive your act... not for you but for me... I forgive you so that I can live without fear. I forgive you so that I may go about my day having faith that I will be okay. I forgive you so that you do not dominate my thoughts, which take control of my mind, body, or soul. I am a citizen of the world, of planet earth, and in my naivety or possibly stupidity or just maybe it's bravery... I believe that world peace is possible. ~Blessings and courage to all...
I have read this many times to help enforce the beliefs I want to have around this circumstance. Feel free to use this statement as your own affirmation.
Remember forgiveness isn't about forgetting, letting them get away with the act, or even making the act okay; instead forgiveness is meant to empower ourselves. We don't need to find and punish the criminals to forgive them. They must still be held accountable but harboring anger against them or fear because of them empowers their control over our daily lives. Release them through forgiveness to empower yourself.
Step 5: Take Action
I can remember a personal circumstance dealing with the aftermath of a house-fire. I was filled with confusion, fear, and anxiety. In these moments, while it may seem somewhat irrational, you must honour yourself by hearing your own voice (see Step 1) so that you can take actions that feel appropriate. In my particular case I had extra smoke detectors installed in the house, one in all the main rooms and one in all of the bedrooms.
In the case of the Boston Marathon bombing you may wish to donate money to the families who have lost loved ones or whose limbs have been amputated, rally your friends for a feel good jam session at a local blues pub, or read feel good stories that come out of tragedies like this one.
For step five there are some things to be careful with. If your action is becoming unreasonable (i.e. if I had purchased 50 fire extinguishers for a four room house, started triple checking the oven every three minutes, etc.) it is time to seek external help from a qualified professional. Also, some people will feel the best way to take action is to arm themselves with a weapon like a gun or knife to feel as though they are protected or perhaps consider vigilantism. Don't do it, this will only hinder and distract from the qualified trained professionals doing their jobs.
Christopher Lawrence is the founder of Change My Life Coaching, which helps people to achieve their goals by identifying passion and overcoming obstacles like fear and anxiety. As a Certified Master Coach Practitioner, Christopher is passionate about seeing people succeed in what they are truly passionate about. He welcomes you to contact him with any questions, comments, or feedback about this article or other related subjects at http://www.ChangeMyLifeCoaching.com.
Article Source: http://EzineArticles.com/?expert=Christopher_J_Lawrence
Muscle Strength Training
Nowadays, it is widely accepted that muscle strength training is
the most important factor for building solid muscle, lose fat, increase
endurance and in general promote good health.
Before we start, let us define strength training. It is the exercise method in which we increase or maximize our physical strength. It is divided in two subcategories:
a) Strength Training and Muscle Build
b) Strength Training without Body-weight Increase
Lets us start from the second category. Strength training without body-weight increase is referred to athletes who use strength to accomplish their goals. They increase their strength through their sport activity without adding a remarkable amount of weight to their bodies. For example, bikers, swimmers hikers, footballers etch are exercising to increase their strength, but only as a mean to achieve their goals.
On the other hand, strength in weight lifting and bodybuilding is obtained through mass adding and muscle-building. Strength training in bodybuilding is most of the time a part of an annual periodic schedule.
Another question would be why is strength so important? Here are a few reasons:
1) Increased Endurance
It has been scientifically proven that strength training increases endurance. Better endurance means longer quality workouts, which is what we all aim for.
2) More Muscle
Being stronger means lifting more and lifting more simply means more muscle. Those two factors are closely related. Developing strength inevitably leads to adding more lean muscle.
3) Strength Builds Self-Confidence
When you are physically strong you will also feel mentally strong. Stronger people are much more self-confident and self-discipline and this helps achieving their goals much easier.
4) Losing Fat
I left the best for last. What many people aren't aware of is that working on your strength is the best way to lose fat! It helps increase your metabolism and therefore lose weight easier.
After pinpointing some of the benefits of muscle strength training, let us see how we can build up our strength:
a) Try Reaching your Limits
Give your strength an extra boost by performing one or two reps more than you normally do.
b) More Reps Less Weight
This is the best training method to increase your strength. Keep your rep range at 10 to 12 and the weight load at 70% of your maximum lift.
c) More Speed
Perform the exercises quicker in order to involve more muscle fibers for the movement. More muscle fibers involvement ultimately leads to strength increase.
Muscle strength training is obligatory for any athlete regardless of the sport activity he is into. It is the basic element for any muscle or physique development.
Keep those muscles pumping!
Before we start, let us define strength training. It is the exercise method in which we increase or maximize our physical strength. It is divided in two subcategories:
a) Strength Training and Muscle Build
b) Strength Training without Body-weight Increase
Lets us start from the second category. Strength training without body-weight increase is referred to athletes who use strength to accomplish their goals. They increase their strength through their sport activity without adding a remarkable amount of weight to their bodies. For example, bikers, swimmers hikers, footballers etch are exercising to increase their strength, but only as a mean to achieve their goals.
On the other hand, strength in weight lifting and bodybuilding is obtained through mass adding and muscle-building. Strength training in bodybuilding is most of the time a part of an annual periodic schedule.
Another question would be why is strength so important? Here are a few reasons:
1) Increased Endurance
It has been scientifically proven that strength training increases endurance. Better endurance means longer quality workouts, which is what we all aim for.
2) More Muscle
Being stronger means lifting more and lifting more simply means more muscle. Those two factors are closely related. Developing strength inevitably leads to adding more lean muscle.
3) Strength Builds Self-Confidence
When you are physically strong you will also feel mentally strong. Stronger people are much more self-confident and self-discipline and this helps achieving their goals much easier.
4) Losing Fat
I left the best for last. What many people aren't aware of is that working on your strength is the best way to lose fat! It helps increase your metabolism and therefore lose weight easier.
After pinpointing some of the benefits of muscle strength training, let us see how we can build up our strength:
a) Try Reaching your Limits
Give your strength an extra boost by performing one or two reps more than you normally do.
b) More Reps Less Weight
This is the best training method to increase your strength. Keep your rep range at 10 to 12 and the weight load at 70% of your maximum lift.
c) More Speed
Perform the exercises quicker in order to involve more muscle fibers for the movement. More muscle fibers involvement ultimately leads to strength increase.
Muscle strength training is obligatory for any athlete regardless of the sport activity he is into. It is the basic element for any muscle or physique development.
Keep those muscles pumping!
Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com
Article Source:
http://EzineArticles.com/?expert=Chris_G_Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com
Why Is Strength Training the Most Important Exercise for You?
What Strength Training?
Strength training is the process of prioritising the development of strength when using resistance training, particularly ulilising compound movements which work along a 'chain' of muscles to extend the ability to perform that particular lift.
Why is Strength Training Important for bodybuilding, weight loss and fitness?
The most important factor for muscular development is the amount of load you can effectively subject your muscle to. By neglecting to include a foundation in strength the exe
How do I perform strength training?
By using a combination of heavy loads and minimal repetitions you can develop strength at the same time as forcing the chains of muscle activated by the exercises to adapt to the loads they are subjected to. Utilising the principal of progressive resistance the exerciser can incrementally increase the load as the muscle adapts to the workload it is subjected to therefore increasing strength progressively as training continues. The best exercise to develop strength include those which mimic standing, lifting and pressing, many practitioners prefer the Bench Press, Deadlift and Squat in order to maximise their results.
How do I manage strength work in my workouts?
The main component to measure with strength training is one repetition maximum, or 1rm. This is the best indicator of strength but not necessarily the safest or most accurate as it requires measurement of a 100% effort lift from the participant, usually something best left to advanced trainers rather than beginners. New exercisers are better left determining their three repetition maximum (3rm), which is 90% of their 1rm, or five repetition maximum (5rm) which is 86% of your 1rm.
Incorporating strength training into a bodybuilding (hypertrophy) workout
A simple way to incorporate strength training into your bodybuilding workout is to add one of the big three lifts into a split program and to train each one of these at the start of that particular workout.
For example, when training chest include a bench press as your first exercise. When training back include a deadlift. When training legs include squats as the strength training component of the workout.
Volume
The amount of repetitions and sets performed should be based on reaching your maximum load always with the goal of increasing your one repetition maximum over time. The best sets and repetitions to accomplish this is the 5 sets of 5 repetitions range, with a view to pyramiding (increasing load while decreasing repetitions). So even though the recommended repetitions sit at 5, this should be an average rather than a prescribed dose meaning that the first set should serve as a war up and more reps are better (even as high as 8-12) while the last few sets could be as low as 3-5 reps. Each workout you push out at least one great set of 3 maximal lifts it goes along way towards making you stronger so you can build more muscle.
Strength training is the process of prioritising the development of strength when using resistance training, particularly ulilising compound movements which work along a 'chain' of muscles to extend the ability to perform that particular lift.
Why is Strength Training Important for bodybuilding, weight loss and fitness?
The most important factor for muscular development is the amount of load you can effectively subject your muscle to. By neglecting to include a foundation in strength the exe
How do I perform strength training?
By using a combination of heavy loads and minimal repetitions you can develop strength at the same time as forcing the chains of muscle activated by the exercises to adapt to the loads they are subjected to. Utilising the principal of progressive resistance the exerciser can incrementally increase the load as the muscle adapts to the workload it is subjected to therefore increasing strength progressively as training continues. The best exercise to develop strength include those which mimic standing, lifting and pressing, many practitioners prefer the Bench Press, Deadlift and Squat in order to maximise their results.
How do I manage strength work in my workouts?
The main component to measure with strength training is one repetition maximum, or 1rm. This is the best indicator of strength but not necessarily the safest or most accurate as it requires measurement of a 100% effort lift from the participant, usually something best left to advanced trainers rather than beginners. New exercisers are better left determining their three repetition maximum (3rm), which is 90% of their 1rm, or five repetition maximum (5rm) which is 86% of your 1rm.
Incorporating strength training into a bodybuilding (hypertrophy) workout
A simple way to incorporate strength training into your bodybuilding workout is to add one of the big three lifts into a split program and to train each one of these at the start of that particular workout.
For example, when training chest include a bench press as your first exercise. When training back include a deadlift. When training legs include squats as the strength training component of the workout.
Volume
The amount of repetitions and sets performed should be based on reaching your maximum load always with the goal of increasing your one repetition maximum over time. The best sets and repetitions to accomplish this is the 5 sets of 5 repetitions range, with a view to pyramiding (increasing load while decreasing repetitions). So even though the recommended repetitions sit at 5, this should be an average rather than a prescribed dose meaning that the first set should serve as a war up and more reps are better (even as high as 8-12) while the last few sets could be as low as 3-5 reps. Each workout you push out at least one great set of 3 maximal lifts it goes along way towards making you stronger so you can build more muscle.
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