The benefits of Strength and Conditioning

What is Strength and Conditioning Training?

This online class conducted by streetefit features two components –

Strength – using light hand weights, therabands or body weight exercises.
Conditioning – aerobic activity, such as light jogging, low impact high knee lifts, jumping jacks to name a few standing exercises, on the ground mountain climbers, plank jacks or burpees. Increasing the heart rate and breathing will condition the cardiovascular system.

Regular strength and conditioning online classes with streetefit will improve overall physical fitness, muscle strength, posture, endurance, balance and flexibility which can help with daily activities and reduce the risk of falls or injury. This can happen in several ways. It will reduce muscle imbalances and improve stability and posture and overall mobility.

It is very important to rehydrate during and after physical exercise. Picture your muscles as a sponge – a dry sponge is useless. A sponge with water works much better. Your muscles need water to function properly.

Strength

Physical fitness

A person who is physically fit is going to have a better quality of life both mentally and physically. Regular physical activity can help build and maintain muscle mass and improve joint flexibility, it will assist in maintaining healthy weight, reduce the symptoms of depression and anxiety and improve mood. You will sleep better which helps keep the cognitive function of the brain healthy and can increase memory and focus during the day. A fit body can improve the body’s ability to fight off illness by enhancing the immune system. A physically fit body boosts energy and helps reduce fatigue.

Muscle Strength

The average 30 year old will lose a quarter of his/her muscle strength by age 70. Unless you are doing strength training you will become weaker and less functional.

Muscle strength increases muscle mass which burns fat. The more muscle your body builds the easier your body will burn fat. Strong muscles will support the skeleton which in turn protects our organs. Weight bearing exercises can improve bone density and increase muscle mass.

Building muscle will increase your metabolism, breaking down food faster and more efficiently. You might weigh more because muscle is heavier than fat but you will look toned and fit.

It is important to maintain bone density for life. As we age, both men and women suffer a reduction of bone density. In women we lose this bone density during menopause. Men tend to start losing bone density around the age of 65. A low bone density leads to osteoporosis. Osteoporosis is debilitating and painful. The rate of bone density loss varies from person to person and can be influenced by a number of factors including genetics, lifestyle and health conditions. It is important to maintain healthy bones throughout your life by engaging in regular physical activity which includes using resistance with dumbbells or just body weight exercises, eating a balanced diet that includes adequate amounts of calcium and Vitamin D. Avoiding habits such as smoking and excessive alcohol consumption which weaken bones. Doing this you can help slow down the bone density and reduce the risk of fractures.

Posture

Having good posture allows the body to function properly. The skeleton and muscles sit in the correct place, support and gives room for the vital organs to function correctly. When you stand up straight, you feel confident, you look better and your body is in its prime position to function.

A good posture enables the muscles to coordinate in a more efficient manner, allowing the body to use less energy. You can take on tasks for longer periods without exhaustion. Your breathing will be more efficient.

A good posture will hold the spine in place creating less stress on ligaments, keeping the joints aligned correctly thus minimising injury.
If a person has poor posture, they are likely to suffer from back pain, headaches and other ailments such as abnormal wear of the joints. This abnormal wearing can influence the severity of arthritis, a slouching posture can create incontinence.

Endurance

A physically fit body allows you to maintain tasks longer without fatigue or injury. Endurance exercises, such as aerobic activity improves the health of your circulatory system, heart and lungs. When your muscles perform repetitive movement your muscles are lengthening and contracting which improves performance in your exercise or general living. If you improve your muscular endurance, tasks such as gardening, washing the car, doing the laundry will become easier or less fatiguing.

Balance

Balance is important because it allows us to maintain stability and control over our movements, both physically and mentally. Physically, having good balance helps prevent falls and injuries, especially as we age and have the potential for mobility issues. Good mobility will improve coordination and motor skills, athletic performance and better control of movement during physical activity.

Good balance improves posture. As above good posture reduces pain and strain on the skeletal muscles and bones.

Mentally, balance helps us manage our emotions, thoughts and responsibilities in a healthy way and reduces stress and burnout. Maintaining balance also helps us pursue our goals and live a fulfilling life.

Flexibility

Flexibility refers to the ability of a joint or series of joints to move through a full, pain free and unrestricted range of motion. It is an important component of physical fitness that allows for smooth and efficient movement. It refers to the ability of muscles to bend and stretch without getting injured.

Having good flexibility has several benefits for physical health which includes:

Improved posture and alignment
Reduced risk of injury
Increased range of motion and mobility
Better athletic performance
Improved circulation and reduced muscle soreness.

Flexibility can be improved through regular stretching exercise and physical activity that encourages full joint motion. While flexibility declines with age and inactivity, any physical activity and gentle stretching will slowly lengthen the muscles. Stretching is an integral part of all streetefit online classes.

Cardio fitness

Cardio activity expands lung capacity and heart health. It also increases athletic performance by developing speed, power, agility and endurance. In the Strength and Conditioning class conducted by streetefit, the cardio component is mostly low impact with the option of progressing the exercise to a higher impact version.

Cardio activity can be either low or high impact. Either of these forms of cardio activity will:

Lower blood pressure – allows the body to function properly, it also assists in cholesterol balances.
Regulate blood sugar – avoids the risk of diabetes, heart disease and obesity.
Asthma symptoms can be reduced as activity expands the lungs. streetefit classes include fun low impact moves to make your heart rate increase where the lungs expand and contract.
Reduces pain, especially low impact exercise such as swimming and walking assists the muscles in functioning properly.
Weight loss – burns calories, burns fat with the aid of strength training.
Strengthens the immune system – this topic is a blog in itself!!
Improves brain power, mood and reduces symptoms of anxiety and depression.
Aids sleep quality.

Conclusion

Strength and Conditioning classes with streetefit will benefit you in a many ways.

Physical fitness – a better quality of life, both mentally and physically

Muscle strength – muscle burns fat, strong muscles support the skeleton and major organs

Posture – good posture enables the muscles to coordinate in a more efficient manner

Endurance – allows you to maintain tasks longer without fatigue or injury

Balance – allows us to maintain stability and control over our movements

Flexibility – allows for smooth and efficient movement

Cardio vascular training – improves heart health and lung function.