24 TRAINING : STRENGTH What happens when I train strength? 1 Muscle fibre recruitment: During strength training, the body recruits more muscle fibres to work together to lift the weight or resistance. This can help build overall strength and muscle mass. 2 Muscle damage and repair: Strength training causes small amounts of muscle damage, which prompts the body to repair and rebuild the muscle tissue. This process can lead to increased muscle size and strength over time. 3 Hormonal changes: Strength training can also cause hormonal changes in the body, such as an increase in testosterone and growth hormone, which can promote muscle growth and repair. 4 Metabolic changes: Strength training can also increase the body’s metabolic rate, which can help burn more calories and fat even at rest. 5 Improved bone density: Strength training can help improve bone density and reduce the risk of osteoporosis. Will I get too bulky? It is unlikely that most people will get bulky from strength training alone unless that is your goal. Gaining muscle mass and size requires a combination of factors, including genetics, nutrition, and exercise routine in terms of intensity, frequency and duration so you’d have to adjust your lifestyle to maximise those results. If you are concerned about gaining too much muscle mass or size, you can adjust your exercise routine to focus on lower weights and higher repetitions, which can help build muscle endurance and tone rather than bulk. Additionally, you can also adjust your diet to focus on maintaining a moderate calorie intake with adequate protein, rather than consuming excessive amounts of protein or calories that can lead to increased muscle mass. Overall, strength training is an important part of a well-rounded fitness program and can offer a range of benefits for the body. Strength training can have a wide range of benefits for the body, including increased strength and muscle mass, improved metabolic function, and reduced risk of certain chronic diseases. It’s important to start slowly and gradually increase the intensity and duration of your strength training routine to avoid injury and maximize results. It’s also a good idea to consult with a qualified fitness professional or healthcare provider before starting any new exercise program. Strength training is a type of exercise that involves working against resistance to build strength, endurance, and muscle mass. Here are some of the things that happen during strength training: Image by Scott Webb, Pixabay
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