What is strength training and how does it work?
Strength training is a mode of exercise that emphasises high force movements against resistance designed to improve strength, conditioning, fitness, sport specific performance and a variety of health measures.
Muscles will adapt to working against and kind of resistance and by changing that resistance we can manipulate the adaptations that our bodies go through following exercise.
Resistance can take many form. Traditional barbells and dumbbells generally spring to most people’s minds but resistance can often be found from one’s own body weight, elastics resistance bands, kettlebells, tyres, balls, a punch bag or another person. In general terms the resistance for strength training should allow you to perform anywhere from 1 to 20 repetitions to failure (meaning you can’t do any more reps!)
Strength training is intermittent in nature, with periods of work followed by periods of rest. We can also manipulate the work: rest ratios to illicit certain responses from the body.
Why is strength training important?
Strength training will get you strong which is a bit obvious but there are several ways in which it does this:
Enhanced signalling from brain to muscle
Better inter and intra-muscular coordination (how well your muscles work together)
Increased muscle mass and muscle fibre density
Stronger connective tissues like tendons
Some useful side effects of strength training
Greater force production at lighter tasks (e.g. a punch)
Improved speed, agility and quickness
A higher metabolic rate (how much energy your body burns when you aren’t exercising)
Improves glucose tolerance and insulin sensitivity
Decreased cardiac risk factors (by decreasing blood pressure and bad cholesterol)
Improved ability to carry out daily tasks (like picking up children, moving heavy loads)
Better posture
High muscle : fat ratio
More bang for your buck
Strength training elicits a much higher EPOC (post exercise oxygen consumption) than steady state cardio exercise. This means that the body is forced to work harder to build back up oxygen stores thereby allowing you to burn an increased number of calories for up to 72 hours after strength training.
How much do you need?
For anyone looking to maintain current levels of strength, body composition and fitness 60-90 mins per week of strength training is adequate.
For those looking to improve these measures 120-180 mins per week is required.
Training time does not have to be sequential so for most people 2-3 sessions per week is perfect.
Anything else you should know?
Strength training is not supposed to replace other forms of training, it is supposed to complement it.
We recommend that if you are taking part in two boxing sessions per week (these are primarily high intensity cardio in nature) you should complement these with 1 or 2 strength sessions as well. For the perfect training week add in a low level cardio session such as running, a long walk or a light game of your favourite sport to boost heart health.
What do we offer @ HQ?
Currently we run Morning Conditioning @ 7am and Strength and Conditioning @ 6pm on Tuesdays and Thursdays as well as Weekend Warrior @ 10am on Saturdays. All of which will fulfil your strength training needs.
All levels of fitness and strength are catered for at each session, contact hq@whitecollarboxing.ie for more info.
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