Strength training does not require membership to a gym or even a great cost in expensive, space consuming equipment. Simply working against the forced of gravity can and will produce significant results. Pay attention to the direction of gravity and adjust your body so that whichever muscle group you are trying to target is working directly against that gravitational force. Just a few pieces of inexpensive home exercise equipment may assist you in adding a bit of variety to your exercise options and even make it a bit more efficient in creating an active contraction with a full range of motion in certain muscle areas.
We produce strength through muscle contraction. The contraction attempts to shorten the muscle. This shortening / movement, or lack there of, depends on the relationship between muscular forces and resistive forces. Many factors affect this contraction performance. The factors include: gender, age, limb length, muscle length, tendon insertion, muscle fiber type, and motor learning. These factors do not cause you to become unable to have positive gains from a strength training program. Positive affects of it have been shown to occur at ANY age, gender, limb length, etc.
Below is a list of just a few of the benefits you will gain from an effective strength training program.
- Increased muscle fiber strength and size.
- Increased tendon, bone, and ligament tensile strength.
- Decreased risk of injury.
- Increased metabolic rate.
- Profound influence on physical capacity and physical appearance.
Unless we perform regular strength exercises, we lose up to 1/2; pound of muscle every year after age 25. This gradual decrease in lean muscle tissue means that non-training adults will experience 1/2; percent reduction in metabolic rate each year. This decrease in muscle tissue causes a corresponding decrease in metabolic rate, but the good news is that an increase in muscle tissue will also cause a corresponding increase in our metabolic rate.