Weight Exercising : Bodybuilding, Strength, Resistance Training for Disabled
Synopsis: Bodybuilding and strength training information for the older or senior bodybuilder and people with a disability, includes weight training for health conditions and other exercises. Bodybuilding is defined as the use of progressive resistance exercise to control and develop one's musculature. An individual who engages in this activity is referred to as a bodybuilder. Strength training is defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. Weight training is defined as a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction.
Bodybuilding is the process of maximizing muscle hypertrophy; an individual who engages in this activity is referred to as a bodybuilder. The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to support the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat preparing for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.
- Weight Training
- Defined as a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells, or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
- Strength Training
- Defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.
- Defined as the use of progressive resistance exercise to control and develop one's musculature. An individual who engages in this activity is referred to as a bodybuilder.
For most beginners, starting a bodybuilding program may be a very challenging task, primarily because of its high demands.
One, it requires you to commit to a routine to achieve your desired results. Many experts in this area would ask you to be determined and self-motivated in following a specific workout or fitness routine. However, any beginning bodybuilder's efforts may become a waste if he over-strains a specific muscle group. This happens when too many reps and sets are made in a single session.
For both men and women, a set of well-defined triceps is a very common goal. Men enjoy bulging biceps, and women enjoy a svelte upper arm. But both groups, whether their goals are insane mass or just lines and class, desire the look of a cut upper arm, particularly the triceps.
Symmetrical training is the balanced exertion of exercises on all the major regions of the muscular system. For developing both the back and the lower muscular regions that support the thorax, symmetrical training should be implemented.
The implementation of symmetrical training can be done by paying attention to the two major regions: the upper and lower parts of the body. As many would already know, many fall into the trap of the "bodybuilder's syndrome" where only the upper part of the body is developed.
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The loss of lean muscle mass is proving to be a major contributor to increasing disability in old age:
And this unfortunate muscle loss occurs naturally for most people at 0.5% to 2% per year after the age of 40. That means by age 65 [at just 1% loss per year] we may lose 1/4 of our valuable muscle! With this loss of muscle and overall strength, comes a decreased ability to perform even simple everyday tasks of daily living. It's no wonder seniors are increasingly hurt by falls and have difficulty simply climbing stairs. Generally, teens and those in their twenties can train a body-part every 48-72 hours (twice a week). Thirty-year-olds and those in their forties benefit more from once every five days. Fifty-year-old and older, once every seven days.
Carbohydrates play an important role for bodybuilders:
Carbohydrates give the body energy to deal with the rigors of training and recovery. Bodybuilders seek low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches.
Protein is probably one of the most significant parts of the diet for the bodybuilder to consider. Functional proteins such as motor proteins which include myosin, kinesin, and dynein generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25-30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.
Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content, and attempt to eat at regular intervals (normally between 2 and 3 hours). This method purports to serve two purposes: to limit overindulging as well as increasing basal metabolic rate when compared to the traditional 3 meals a day.
Bodybuilders with Disabilities
Strength Training to Develop Skeletal Muscles
Weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma.
These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair of these microtrauma that result in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.
In weight training, there is a requirement of specialized equipment for a particular muscle.
Weight training completely differs from powerlifting, bodybuilding, weight lifting which are related to sports rather than exercise. Weight training is also a part of athlete's training program.
Weight training exercises are the safest if done slowly and properly. If pain is felt during a weight training exercise, then stop exercise; otherwise it can cause injury. Before starting weight training exercise, a person need to spend 15 to 20 minutes of time on warm-up exercises.
Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Most of the substances require medical prescriptions to be accessed legally.
Anabolic steroids cause muscle hypertrophy of both types (I and II) of muscle fibers caused likely by an increased synthesis of muscle proteins and are accompanied by undesired side effects including hepatotoxicity, gynecomastia, acne, male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.
Other controlled substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.
Exercise Training Facts
- Strength training is an inclusive term that describes all exercises devoted toward increasing physical strength.
- Bodybuilding is a sport in which the goal is to increase muscle size and definition.
- Isometric exercise provides a fixed amount of resistance based on the force output of the muscle.
- For many people in rehabilitation or with an acquired disability, such as following stroke or orthopedic surgery, strength training for weak muscles is a key factor to optimize recovery.
- One side effect of any intense exercise is increased levels of dopamine, serotonin and norepinephrine, which can help to improve mood and counter feelings of depression.
- Weight trainers commonly divide the body's individual muscles into ten major muscle groups.
- When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness, improved cardiac function, and improved lipoprotein lipid profiles, including elevated HDL (good) cholesterol.
- An exercise should be halted if marked or sudden pain is felt, to prevent further injury.
- Weight training usually requires different types of equipment, most commonly dumbbells, barbells, and weight machines.
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