All You Need To Know About Strength Training

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Strengthening exercises are best known for bulking up one’s muscles and lift heavy weights. Strengthening exercises have different requirements depending upon one’s treatment goals, sport or function.

Physio

Basic muscle strength is a must for joint control during simple everyday tasks. These tasks can include static activities such as sitting or standing posture or dynamic activities such as walking, running, reaching, lifting or throwing. The tasks that one requires strengthening for pre-determines the specific strengthening exercises that will help to achieve one’s goals. A physio is an expert one would require for this. In addition to muscle strength, which can involve power, endurance and speed of contraction, the timing and balance of muscle contractions are also very important. A physio can guide you perfectly.

Strength Training With A Physio Can Help You To:

  • Build up muscles
  • Reduce excessive fat
  • Increase bone mineral density
  • Improve sleep cycle
  • Optimize level of hormones such as testosterone
  • Maintain good health
  • Reduce risk of injury

It is to be kept in mind that without regular strength training, the size and strength of the muscles decrease with age. Inactive individuals lose their muscle mass between 20-60 years of age, while those performing regular strength training can preserve their muscle strength throughout their lifespan.

A Physio Develops A Strength Training Programme Along The Following Guidelines:

  • It is essential to provide qualified supervision and instructions by physios during every session.
  • The exercise environment should be safe and free of hazards/potential sources of injury.
  • Each session should start with a 5-10 minute dynamic warm up period.
  • Training should be started with relatively light loads with the main focus on the technique and good performance.
  • Specific exercises that strengthen the abdomen and lower back should be included in the programme.
  • 1-3 sets with 6-15 repetitions should be performed on a variety of upper and lower body strength exercises.
  • The training programme should be sensibly progressed depending on needs, goals and abilities.
  • The programme should focus on achieving symmetrical muscular development and appropriate muscle balance around joints.
  • Resistance should be gradually increased by 5-10% as strength increases.
  • Less intense cool down including static stretches.
  • Individual needs and concerns addresses in each session.
  • Resistance training scheduled 2-3 times per week on nonconsecutive days.
  • Training programmes and progress should be logged in individual plans.
  • Healthy nutrition, adequate hydration and proper sleep should be advised in order to optimize performance.
  • Systematically varying the programme to keep it interesting and suitable for the age group.
Physio

Why One Should Consider Strength Training with a Physio?

  • Physios are well educated and are experts: Physiotherapists having in-depth knowledge of human anatomy and physiology. They are specially trained to work with individuals and correct muscle weaknesses, muscular imbalances and other issues. Physios are required to have a Master’s degree in kinesiology, sports medicine, physiotherapy, or something similar. By choosing to reach your fitness goals with the help of a physio, you are putting yourself in good hands.
  • Physios save you a lot of time – Those who want to become fitter, want to do so as quickly as possible. But it takes time for your body to build muscle. Though there is one way to expedite the process – train with a physio. Physios know exactly which exercises will be most effective for your body. Training with a person with this level of expertise will keep you from wasting time performing exercises that will not actually benefit you. Train with a physio in order to reach your fitness goals in the most optimal way.
  • Physios expertly teach injury prevention – Building muscle and strength training can be dangerous if not done properly. There are always chances of muscle and bone injuries. This happens when people either jump into training without any knowledge or train with someone who cannot teach injury prevention. A physio can help you navigate the waters of strength training smoothly and help to prevent injuries.
  • Your insurance covers all physio’s fees — Did you know that your insurance may cover the expenses of your strength training with a physio? Speak to someone in your physiotherapy clinic’s billing department to find out more about this.
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