Life Is Heavy, Pick It up-Improve Strength and Endurance Weight Training
As a continuation of the blog series, Life is Heavy, Pick it up, the topic of increased strength and endurance is one of the most important when it comes to lifting weights. Most people know that the heavier weight that you lift, the stronger you will become. Weight lifting can also improve your muscular endurance, or the time that muscles can withstand being in a contracted state, as well as cardiovascular endurance depending on the type of weight lifting that you do.
Enhancing Strength
The power of lifting weights is most evident in increased muscle mass. Lifting weights targets your muscle fibers and creates microtears that the body then rebuilds, which ultimately increases size and strength of the muscles. Over time, the body gets used to these microtears and is able to withstand heavier weights. Muscle hypertrophy is this process of breaking down and rebuilding muscle. This carries over to everyday activities; the more that you lift weights, the more you are able to lift as you complete everyday tasks like laundry, lifting kids and groceries.
In order to repair these muscle fibers, proper nutrition and rest are required. Prioritizing protein and water intake after a weight training session gives the body the nutrients that it needs to continue to work hard. Proteins are made up of amino acids which help build and repair muscle tissue. Prioritizing a balanced plate and lean protein sources at every meal kickstarts the body's natural rebuilding process, leading to strength gains.
Strength gains are not limited to traditional bodybuilding. In the Movement Lab we focus on functional strength gains, so the weights that you lift are emulating the movements you do in your everyday life. You are loading and fine tuning all of the muscles you are already recruiting throughout the day. Lifting weights during yoga or pilates, incorporating weights in a HIIT class or doing crossfit are all examples of resistance training that build a strength tolerance. Your body and muscles will adapt to the load you place it under, so it is best to periodically change how you do resistance training.
Improving Endurance
Many of us think of endurance training in terms of our cardiovascular performance. While it is necessary to train our heart during cardio intensive training, our muscles also benefit from being able to withstand load for a prolonged period of time, otherwise known as muscular endurance. When we perform any physical activity, our muscles contract to drive us forward and produce output or movement.
We have two types of muscle fibers in our body, fast twitch and slow twitch. As indicated in the name, the fast twitch fibers are responsible for short bursts of powerful movements. We need these muscles to perform in strength and cardio activities. In sprinting, powerlifting, jumping and agility training, we need the fast twitch fibers to create a response. For endurance activities such as long distance running, cycling and swimming, slow twitch fibers need to be activated.
When we start to move, the slow twitch fibers activate first. These muscle fibers, while used for endurance activities, are also used to complete tasks in our everyday life such as going from a seated position to standing. As we begin to workout and more output is required of our muscles, the fast twitch fibers activate. There are two types of fast twitch fiber, but they are generally able to produce at a moderate intensity for a moderate amount of time. Training the fast twitch fibers leads to increased endurance as they are able to produce for longer and they are more prone to muscular hypertrophy.
Weight training is helpful regardless of the type of exercise that an individual regularly engages in. Long distance running, for example, requires adequate activation of these muscles for long periods of time. This only gets easier the more that these muscles are used to being activated. Adding weight lifting to a running program will activate and use those muscles, training them so that you eventually run faster and longer.
There are benefits to every kind of training and exercise, and a well built routine encompasses different training activities. As we preach and practice in the Movement Lab, building muscle and strength AT LEAST twice a week is one of the best ways to improve output. It challenges those muscles to rebuild and grow, as well as asks them to sustain that challenge for a prolonged period of time. This challenge prepares the body to be able to withstand whatever your body throws.