Strength training may be done with minimal or no equipment, for instance bodyweight exercises. Equipment used for strength training includes barbells and dumbbellsweight machines and other exercise machinesweighted clothingresistance bandsgymnastics apparatusSwiss ballswobble boardsindian clubspneumatic exercise equipmenthydraulic exercise equipment. Aerobic exercise versus anaerobic exercise[ edit ] Strength training exercise is primarily anaerobic. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.
Flexibility - Mobility What is flexibility?
Flexibility, mobility and suppleness all mean the range of limb movement around joints. In any movement there are two groups of muscles at work: Why do flexibility exercises? The objective of flexibility training is to improve the range of movement of the antagonistic muscles.
What are the benefits?
Flexibility plays an important part in the preparation of athletes by developing a range of movement to allow technical development and assisting in the prevention of injury. How will I know if I am stretching properly? When you perform a stretch correctly, you will feel mild discomfort in the antagonistic muscles.
If you feel pain or a stabbing sensation, you must STOP. What do I need to consider before conducting flexibility exercises? The body responds best to a stretching program when it is warm, and the muscles and joints have been exercised through their current range of movement.
What types of flexibility exercises are there? Click here for some examples of general mobility exercises. Static stretching Static stretching isometric contractions involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is held depends on your objectives.
If it is part of your cool-down then stretches should be held for 10 seconds, if it is to improve your range of mobility then hold the stretch for 30 seconds.
Often in static stretching, you are advised to move further into the stretch position as the stretch sensation subsides. Click here for some examples of static stretching exercises Ballistic stretching Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.
Dynamic stretching Dynamic stretching isotonic or isokinetic contractions consists of controlled leg and arm swings that take you gently to the limits of your range of motion. Where the event requires a dynamic movement then it is appropriate and perhaps necessary to conduct dynamic stretching exercises.
Start with the movement at half speed for a couple of repetitions and then gradually work up to full speed. Active stretching An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist's muscles.
Active stretching is also referred to as static-active stretching. Passive stretching Passive stretching is also referred to as relaxed stretching, and as static-passive stretching.
A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. Isometric stretching Isometric stretching is a type of static stretching which involves the resistance of muscle groups through isometric contractions tensing of the stretched muscles.
Assisted stretching Assisted stretching involves the assistance of a partner who must fully understand what their role is otherwise the risk of injury is high. Partner stretches Your partner assists you to maintain the stretch position or helps you ease into the stretch position as the sensation of stretch subsides.Buy Evlution Nutrition Testosterone Booster EVL Test Training & Recovery Amplifier* Supports Natural Testosterone Levels, Muscular Strength, Stamina & Optimal Sleep (30 Servings) on metin2sell.com FREE SHIPPING on qualified orders.
Muscular strength and endurance are important for many reasons: Increase your ability to do activities like opening doors, lifting boxes or chopping wood without getting tired.
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Tri Power: The Ultimate Program for Triathlon Success, by Paul Frediani and William Smith provides the essential tips and exercises in weight training. Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.
Components of Fitness. Aerobic Endurance is the ability to perform repetitive, moderate to high intensity movement for a prolonged period of time. Aerobic endurance improves the function of the heart, lungs and blood vessels and is associated with a low risk of premature death from all causes, most specifically cardiovascular disease.
Beta-alanine is the building block of carnosine, a molecule that helps buffer acid in muscles, increasing physical performance in the 60–second range. Beta-alanine can aid lean-mass gain. Carnosine appears to be an antioxidant and anti-aging compound.