<h1 style="text-align: center;"><span style="color: #993366;"><em><strong>PART 6 - THE UNDENIABLE BENEFIT OF STRENGTH TRAINING</strong></em></span></h1>
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<h4><span style="color: #993366;"><strong>What is strength training?</strong></span></h4>
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<h5 style="text-align: justify;"><span style="color: #008080;"><em>Loaded and resisted movements placed through muscles, bones and joints.<img class="alignright wp-image-3932" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/kkkkk.png" alt="kkkkk" width="214" height="160" /></em></span></h5>
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<h5><span style="color: #008080;"><em>Strength movements are performed with control while employing perfect bio-mechanical form.</em></span></h5>
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<h5 style="text-align: justify;"><span style="color: #008080;"><em>Load or resistance can be employed via body weight, loaded weight in the form of
weights (both free &amp; movement defined machines), earth - like rocks, bands or cords, using gravity, and hydrotherapy to name a few options. </em></span></h5>
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<h5><span style="color: #008080;"><em>Both more structured choices like pilates and yoga are also excellent strengthening disciplines.</em></span></h5>
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<h4><span style="color: #993366;"><strong>Tell me more!</strong></span></h4>
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<h5 style="text-align: justify;"><span style="color: #008080;"><em>Placing muscles, bones and joints under (controlled) stress will force adaptation (repair and rebuild) resulting in stronger, more responsive tissue.</em></span></h5>
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<h5><span style="color: #008080;"><em>Strength gains evolve over time - and also require a 'top up' continued dose to maintain benefits.</em></span></h5>
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<h5><span style="color: #008080;"><em>Body and mind improvements require  an exerted 'resistance'.   Meaning, 'an effort' or 'controlled strain'.  It's unlikely simply placing muscles and joints through a 'super easy' range of movement with will produce noticeable results.</em></span></h5>
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<h5><span style="color: #008080;"><em>Resisted movements more matching lifestyle movements are usually best.  This is why many trainer tend to prefer free weights over machine weights.  Free weights allow you to determine your own plane of movement.  </em></span></h5>
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<h5><span style="color: #008080;"><em>If possible repeated training sessions should be considered just before full recovery from the last session. </em></span></h5>
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<h5><span style="color: #008080;"><em>Post workout 'soreness' is not a bad thing and is NOT a result of excessive lactic acid.  A little soreness is usually a good sign.  </em></span></h5>
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<h5><span style="color: #008080;"><em>The more neural recruitment the better.  Meaning, it's usually better to recruit
stabilising muscle groups and joints when performing movements - eg balancing standing on one leg while performing free weight movements (se video below). <img class="alignright wp-image-3929" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/427268779_1280x960-300x225.jpg" alt="427268779_1280x960" width="248" height="186" /></em></span></h5>
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<h5><span style="color: #008080;"><em>Red flag -&gt; If you feel (over) loaded with lifestyle stress, be careful maxing out your strength training effort.  Stress on stress can often lead to breakdown.  </em></span></h5>
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<h5 style="text-align: justify;"><span style="color: #008080;"><em>I recommend developing a healthy aerobic capacity (so rhythmic aerobic cardio exercise) before launching into committed resistance training. </em></span></h5>
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<h4><span style="color: #993366;"><strong>Why would you bother considering strength training - I'm talking about the benefits!</strong></span></h4>
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<h5><span style="color: #008080;"><em>Postural balance and maintenance tops the list.</em></span></h5>
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<h5><span style="color: #008080;"><em>Postural improvements and maintenance refers to holding your ideal skeletal balance free of conscious tension.</em></span></h5>
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<h5><span style="color: #008080;"><em>Maintaining hormonal balance is also a key benefit.  From the uptake of excessive blood sugar - and thus helping with ideal insulin balance (and likely weight management), to the increased production of human growth hormone and testosterone - which - offers up repair and rejuvenation of all body parts.</em></span></h5>
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<h5><span style="color: #008080;"><em>Improved self-esteem - I suspect a result of hormonal and structural combinations. </em></span></h5>
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<h5><span style="color: #008080;"><em>Improved neural coordination - as in nerve health, particularly in reference to improved balance.</em></span></h5>
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<h5><span style="color: #008080;"><em>Decreased potential of injury - for both athletes to those more age challenged.  </em></span></h5>
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<h5><span style="color: #008080;"><em>Likely improved athletic potential - in reference to both performance (power, speed, muscle endurance, and balance [ form maintenance]) and once again protection. </em></span></h5>
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<h5><span style="color: #008080;"><em>Improved respiration - this is not to be overlooked.  Improved postural balance gives your respiratory system every chance of offering up best results. </em></span></h5>
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<h4><span style="color: #993366;"><strong>What sort of time should you allocate?</strong></span></h4>
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<h5><span style="color: #008080;"><em>For general (but significant) postural improvements I suggest - 3 x 8-10 minutes sessions each week - every week form 10 weeks. </em></span></h5>
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<h5><em><span style="color: #008080;">For athletic super gains - 3 x 30 minutes each week - I strongly believe resistance training should not just be performed during pre-season, but during the season and on game day (</span>albeit<span style="color: #008080;"> relatively controlled).</span></em></h5>
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<h4><span style="color: #993366;"><strong>Finally, what are specific postural muscles?</strong></span></h4>
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<h5><span style="color: #008080;"><em>Muscles and groups of muscles offering skeletal stability for phasic or action muscles to do their thing - provide power.  </em></span></h5>
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<h5><span style="color: #008080;"><em>These muscles ensure postural balance.  <img class="alignright size-medium wp-image-3931" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/boyfriend-and-girlfriend-stretching-the-abdominal-muscles-725x482-300x199.jpg" alt="boyfriend-and-girlfriend-stretching-the-abdominal-muscles-725x482" width="300" height="199" /></em></span></h5>
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<h5><span style="color: #008080;"><em>If these muscles are limited in recruitment, it's likely phasic or action muscles will also function sub-optimally.  </em></span></h5>
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<h5><span style="color: #008080;"><em>Some Postural Muscles groups playing significant roles are: Rhomboids, Erector Spinae, and Gluteus Medius </em></span></h5>
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<h4><span style="color: #993366;"><strong>Below are a few general postural exercises I recommend.</strong></span></h4>
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<h3 style="text-align: center;"><a href="http://www.bpsnowyhealth.com.au/part-7-training-your-action-muscles/"><em><strong>TAKE TO ME TO PART 7 - TRAINING ACTION MUSCLES</strong></em></a></h3>