Originally published August 17 2005
Strength training helps athletes avoid injury
by Mike Adams, the Health Ranger, NaturalNews Editor
Most people think of strength training only as a way to build muscle, but it has other healthy benefits for your body, as well, such as helping prevent injuries.
Experts frowned on strength training for women in particular, and advised against it for all athletes.
"Strength training contributes to positive self-image," says Brent Alvar, who teaches kinetic anatomy at Arizona State University Polytechnic in Mesa, formerly ASU East, and is a faculty member of Chandler-Gilbert Community College.
It improves muscular strength, key in avoiding injuries.
It has been shown to foster modest improvements in cardiorespiratory fitness, reductions in body fat, stress management and athletic performance.
For the elderly, strength training promotes balance and reduces the number of falls.
For the young, particularly women, it can make the difference in developing osteoporosis.
It can also help decrease the progression of bone loss in postmenopausal women.
This month, multijoint exercises --- squat, bench press, lunge, pull-up --- will be demonstrated.
For best results, muscular strengths and weaknesses should be evaluated by an exercise professional and a program developed based on goals.
"We can all benefit from beginning a low-intensity, low-volume program, but as we progress in our strength training --- beginner to elite --- higher intensity and volumes will be necessary for continued gains in strength."
Single-set programs are a time-efficient way to begin strength training, but research has shown gains come about through multiple sets.
"Up to four sets per muscle group for beginners and eight sets per muscle group for advanced/athletic populations," Alvar says.
To build strength, increase the weight and decrease the repetitions (to less than six).
If you are interested in increasing muscle size, work between the range of six to 12 repetitions.
"Strength training programs can be intimidating," Alvar says, "but with a little professional instruction, even someone who has never lifted a weight can get started 'pumping iron.'
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