Strength Training For Beginners:A Start Up Guide To Getting In Shape Easily Now!

Jason Scotts

Description

Using strength training as a fitness regime you're able to use resistance in order to not only make the skeletal muscles within your body stronger, but it also helps to increase their size and anaerobic endurance. When it comes to strength training there are many different types you can undertake. In this book "Strength Training For Beginners" I will explain in more detail about not only the benefits of strength training, but also how to get your training started. However before we look at these areas of I'm going to explain a little bit about where it originates. Up until the 20th Century, you'll find the history of strength training is very similar to that of weight training. However with the arrival of certain technologies, materials and knowledge that's come to light since the 20th Century the methods we now use as part of our strength-training regime have grown somewhat. In fact, if you were to look back at what has been written over the century's regarding strength training, it was something the Ancient Greeks were already doing. Certainly when you look at some of the pictures that appear on ancient Greek cups and plates you'll see images of men carrying things such as large animals on their back or lifting what seems to be a set of weights.

Sujets

• Track & Field
• Humor
• Sport psychology
• Personal development
• Body (disambiguation)
• Extracurricular activity
• Sports science
• Physical education
• Track and field
• Physical exercise
• General officer
• Self-help
• Extreme sport
• General
• Body
• Topic
• Sport

Informations

• Publié par: Speedy Publishing LLC
• Date de parution: 17 mai 2013
• Nombre de lectures: 0
• EAN13: 9781628840810
• Langue: English

Extrait

StrengthTraining For Beginners
A Start Up Guide ToGetting In Shape Easily Now!
JasonScotts
Table of Contents
Copyright
Introduction
Chapter 1 –Types of Strength Training
Chapter 2 –Principles & Terminology of Strength Training
Chapter 3 –Benefits Of Strength Training
Chapter 4 –Getting Started On Your Strength Training Regime
Chapter 5 –Equipment Needed For Strength Training
Chapter 6 – DoYou Train At Home or the Gym
Chapter 7 – WhatExercises Should You Do
Chapter 8 – WhatIs Going To Happen During The First 6 Weeks Of Your Strength Training ForBeginners Program?
Other KillerResources
Copyright
Copyright © 2012
UltimateHowToGuides.com
Allrights reserved.
Nopart of this publication may be copied, reproduced in any format, by any means,electronic or otherwise, without prior consent from the copyright owner andpublisher of this book.
Introduction
Usingstrength training as a fitness regime you’re able to use resistance in order tonot only make the skeletal muscles within your body stronger, but it also helpsto increase their size and anaerobic endurance.
Whenit comes to strength training there are many different types you can undertake.In this book “Strength Training For Beginners” I will explain in more detailabout not only the benefits of strength training, but also how to get yourtraining started.
Howeverbefore we look at these areas of I’m going to explain a little bit about whereit originates.
Upuntil the 20th Century, you’ll find the history of strength training is verysimilar to that of weight training. However with the arrival of certaintechnologies, materials and knowledge that’s come to light since the 20thCentury the methods we now use as part of our strength-training regime havegrown somewhat.  
Infact, if you were to look back at what has been written over the century’sregarding strength training, it was something the Ancient Greeks were alreadydoing. Certainly when you look at some of the pictures that appear on ancientGreek cups and plates you’ll see images of men carrying things such as largeanimals on their back or lifting what seems to be a set of weights.
Ofcourse this isn’t the only evidence to suggest such training was around at thistime. One very important Greek at the time, Hippocrates wrote something thathelps to explain the principles behind strength training.
Hewrote:
“Thatwhich is used develops, and that which is not used wastes away”
Inthis one very simple quote what he’s referring to is muscular hypertrophy andatrophy.
Howeverit isn’t only Hippocrates that provides us with evidence that the Greeks knewthe importance of strength training. The Greek Physician, Galen gives a moredetailed account of certain exercises that requires the use of an early form ofdumbbell we use today which was then known as a Halteres.
Itwasn’t only the Ancient Greeks who understood the importance of strength trainingto keep fit; the same also goes for the Ancient Persians. Again, like theGreeks, these people used equipment to help them increase muscular strength. Howeverthe tool they used was known as Meels and is what the Indian club, which camepopular in the 19th Century, is based upon. You will still find equipment likethis today but is now known as the club bell.
Inthe latter part of the 19th Century, the dumbbell was joined by the barbell asan important piece of equipment used in strength training.
Theoriginal barbells were just hollow globes that you either filled with sand orlead shot. However these weren’t readily available, so by the end of the 19thCentury the hollow globes were replaces with the plate loading barbells we usetoday.
Eventhough strength training has been around for hundreds of years, it wasn’t untilthe 1930’s that it became popular. This was partly due to Charles Atlas whobrought strength training to the attention of the public masses. Of course whenthe introduction of exercise machines began to appear in the 1960’s strengthtraining really took off.
Althoughit was proving popular through the 60’s and 70’s it really became a force to bereckoned with in the 80’s. One particular reason for this was due to the movieindustry producing movies such as “Pumping Iron” and the emergence ofcelebrities the likes of Arnold Schwarzenegger in “Conan The Barbarian”.
Howeverthis book isn’t about getting a body like Arnie’s. This book is designed tohelp you get started on your strength-training regime so your body becomestoned and strong. Not only will you gain more muscle mass but it’ll help you toshed those unwanted pounds so you’ll end up with a much leaner body in thefuture.
Chapter 1 – Types of StrengthTraining
Eventhough strength training is an important part to any sport or fitness regime,many of us still don’t have a full understanding of what it is. Plus many of usdon’t even realise that there are a number of different types of strengthtraining we can do.
Inthis chapter, I hope to help you get a better understanding of the differenttypes of strength training so you can better understand which ones are rightfor you and which will help you to achieve your fitness goals.

Type1 – Core Training
Thisform of training develops muscles within your body that helps to provide yourshoulders, spine and pelvis with more stability. Not only does this type oftraining help to provide support to your posture but also helps you to maintainyour technique correctly when doing any other forms of exercise or sport.
Overtime, becoming more stabilized, your body becomes much more solid. In turn youwill find the speed and power you apply to certain applications improves aswell.  
Ofcourse, carrying out this form of training will help to prevent the risk of youcausing injury to your spine, hips, hamstrings, knees or Achilles joints.
Toperform the exercises in core training, you’ll need to use bodyweights,resistance bands, Swiss balls and medicine balls. You only preform these exercisesat a slow rate for optimal results.
Type2 - Muscle Endurance Training
Muscleendurance training helps to develop your muscles so you’re able to carry outcontinuous low intensity but repetitive movements over any length of timewithout feeling tired.
Againas with core training exercises, these need to be performed slowly but you willneed to do more repetitions of them. Each exercise will need to be performedbetween 20 to 40 times.
Type3 – Strength Endurance Training
Aswell as helping to prevent you getting tired easily, this type of strengthtraining helps you to maintain speed as well as being able to produce more overan extended period of time.  
Normallyeach exercise will require you to perform at least 15 repetitions during atraining session but at a much faster speed.