FERNWOOD FITNESS - PULSE eMagazine - Issue#7 - Flipbook - Page 29
Improve musculoskeletal strength
and bone density
Improve power and rate of force
development
Through structured training, the human
body can adapt to specific stressors
allowing us to develop many positive
physiological attributes. By performing
strength training regularly and placing the
body under progressive load, muscles,
tendons, and ligaments can all adapt and
grow to become stronger. Similarly, bones
can adapt to appropriate forces by also
becoming stronger and denser through
increases in bone mineral density. By
completing specific movement patterns
effectively, improvements may also be
seen in flexibility and joint mobility leading
to a more functional musculoskeletal
system that is stronger, more mobile and
more resilient.
Power production is a combination of
force x velocity. As muscles become
stronger through strength training our
body has a greater capacity to produce
force and combined with an improvement
in neuromuscular recruitment (as
described above), we are able to apply
more force at a greater speed of
contraction leading to improved power
and explosiveness. This increase in rate
of force development can be beneficial to
endurance and multisport athletes alike.
Increase neuromuscular
coordination and movement
efficiency
One of the first physiological adaptations
to occur when commencing regular
strength training will be improved
neuromuscular function, meaning the
nervous system will recruit the appropriate
muscle fibres at a faster rate and more
efficiently whilst exercising. This is
especially beneficial to endurance athletes
whereby movement efficiency and
coordination can be improved to delay the
onset of fatigue and reduce the rate of
perceived exertion during training and
competition.
Develop optimal body composition
Strength training is one of the best forms
of exercise to promote fat loss and
achieve optimal body composition due to
the fact that strength exercises targeting
the major muscle groups will increase
metabolism post-exercise for up to 72hrs.
Through specific hypertrophy training
protocols both Type 1 and Type 2
muscles fibres can increase in size with
greater growth in Type 2 muscles fibres,
leading to greater muscle mass and a
further increase in the resting metabolic
rate. For certain athletes this muscle mass
can be beneficial to their performance and
may benefit from a stronger, leaner
physique.