WHY STRENGTH TRAINING

Everybody knows muscles produce movement of the body. There are many factors involved in organised movement to happen, but only the strength skeletal muscles produce the contraction forces crucial to move the body. Therefore, an increase in the strength and size of muscles makes movement more secure and efficient. At Restore Strength your muscles will be worked to the highest level of intensity you are able to reach (pregerably as hard as you dare) therefore stimulating all your muscle fibers to produce ecficient movment of the skeletal muscles and to become stronger for any type of movlemt, activity or sport you may wish to participate in

 

Flexibility is the ability to move a joint through its full and pain free range of motion. Proper strength training puts a load on muscles in both extended and contracted state. Strength training by default places your joints in the most flexed and extended position making it effective at increasing flexibility.

Even big muscle groups will not loose their flexibility – but rather the opposite. Large muscles that move a joint through its natural full range of motion, while maintaining the integrity of the ligaments, will produce optimal, stable flexibility. At Restore Strength we select the right exercises just for you that will enhance pain free and full range of moment. Using very slow turnarounds at both end of flexion and extension allows low friction on joints, small resistance increments and proper strength curves. Proper form allows for low friction during each exercise and plays a critical role in the process of improving your strength and changing the shape of your body. The lower the friction the better. Preforming each exercise slowly ensures safety, efficiency and productivity.

The stronger your muscles the higher the basal resting metabolism will be. Resting metabolism is the number of calories one’s body requires to function in a relaxed, resting state. The calories burned during any form of activity , such as jogging, basketball, swimming, football, tennis etc., and even strength training, is very insignificant. The best way to effectively burn up more calories at rest is to increase one’s resting metabolic rate by increasing overall muscle strength and size and strength training does just that.

How does it work? When you are strength training as hard as you dare, the muscles send out hormonal signals to the rest of the body to provide it with as much fuel and nutrients as possible, which it takes up from stored body tissue. The AMP kinase enzyme is formed at the same time which is the body’s main fuel burning switch. High intensity strength training will keep that switch turned on for about seven to ten days after the completion of the workout. So we can see that due to the nature of strength training our resting metabolic rate will increase thus turning our bodies into fat burning machines.

Keep in mind that your cardiovascular system is always engaged. It is engaged while you sleeping, sitting, standing, walking, running or strength training. Your heart is beating and blood circulating while your lungs are taking air in and expel carbon dioxide out. 

For over 5 decades running has been considered as the best form of exercise for improvement of cardiovascular endurance. The biggest advocated of that fashion in 1970’s was Kenneth Cooper, M.D.  Around the same time inventor of high intensity strength training Arthur Jones who trained many of the world’s champion body builders, had a different view. Jones position was that while steady state running will work your heart and lungs to a degree, it will also most certainly destroy your knees and other joints due to high impact nature and high repetitiveness of this activity. The high forces pounding on joints will over time stress them beyond their ability to fully recover and cause injuries. Running does almost nothing to strengthen most of your major muscles.

In September 1975, Arthur Jones directed a scientific study, involving independent doctors at West Point Military Academy. This study showed that high intensity strength training, above any other method of training, strengthened the skeletal muscle of the test participants to their highest potential, and also involved the heart and lungs to a high degree without the pounding associated with steady state running.

The benefits of strength training are not limited to strong muscles only. From about the age of 30, bone mass begins to decline – unless we do something about it. Strength training rebuilds bones alongside with other factors like lifestyle and dietary changes. The bones are living tissue which, through wear and tear, break down and then are naturally replaced with strong new bone. When the breakdown exceeds replacement, then the result is weaker bones, known as osteoporosis. 

So what is the best solution for weak bones? The answer is an optimal diet, lifestyle changes and high intensity strength training. Since bones are designed to carry weight and they are stressed during resistance training they adapt, grow and become strong. On the other hand when muscles become weaker so do bones , increasing the likelihood for  fracture.

Medical studies have repeatedly shown that resistance training, when performed using correct and safe form, increases bone health more than any other form of activity or sport. At Restore Strength we believe in preventative approach to healthy bones and wellbeing.

Everybody knows that in order to improve a particular sport related skill frequent practice of that skill  is needed. Strength training will enhance your favorite sport by stronger muscles that will make you more resilient against injuries and will allow you for faster recovery if one will occur. you from injuries joints bones with proper strength training that will allow you to excel in 

one need to  you can improve your skill by practice and you can vastly improve your strength with strength training, but you cannot do anything about your genetics. Professional athletes are not made, they are born. However, everybody can greatly improve whatever sport or activity they pursue by strength training. Activities that require explosive power, such as a tennis serve, hitting a tee shot in golf, or blasting a free kick in football, call upon the services of the big, fast-twitch muscle fibres. The only way to recruit these muscle fibres is to work the targeted muscle to a point of fatigue.

The most effective way to fatigue muscles is to work out under the supervision of a qualified strength trainer. At Restore Strength we believe this is best achieved on a one to one (although we also do 2-to-1 at times) basis ensuring correct and safe techniques are applied at all times.

Weak lower back muscles are the cause of 80% of back issues. A strong lower back is fundamental for virtually any activity of normal day to day living. From the age of about 30 our lower back becomes increasingly our weakest link. Due to aging processes we lose more and more muscle mass, bone density hence strength in the lower back and the rest of the body. Although we can not stop the clock, we can at least actively restore strength and stability around trunk muscles supporting your lower back by using them properly.

The best way to prevent back pains is to perform appropriate exercises for muscles of trunk including lower back, abdominal and oblique to keep your corset strong.

Strengthening spinal muscles does not have to be complicated nor require expensive machinery.. Most of people do not have access to medically design high quality lower back machines such as MedX LE machine and other practical exercises can be used as a alternative.  At Restore Strength we use many techniques to ensure strong back in a safe matter.All exercises are selected around individual needs of every client to allow maximum results in minimum time. There is no better or safer method for preventing or resolving lower back pain.

There are at least three things that determine your sport performance:

  • skill
  • strength
  • genetics

You can mostly improve sport related skill by frequent practice and you can greatly increase your strength with proper strength training, but you cannot alter your genetic make up. Virtually all professional athlete are born to excel in a particular sport more than anything easel.  Proper strength training will inevitably improve whatever sport or activity you might pursue.

All of the activities that often require explosive power such as during golf, tennis, football, call upon the assistance of the big, fast-twitch muscle fibres. The only way to recruit these muscle fibres during strength training, is to work the targeted muscle to a point of momentary muscular fatigue (MMF).

The most efficient, productive and save way to fatigue muscles is to workout under the supervision of a qualified strength trainer. At Restore Strength we know for a fact that this is best achieved on a 1-on-1 basis ensuring proper form is applied at all times.