Weight training, often referred to as bodybuilding, strength training, or resistance training, offers a fantastic way to improve overall health and fitness for everyone, including people with disabilities. Contrary to popular belief, weight training isn’t just about sculpted physiques; it offers a multitude of benefits that can significantly enhance your life.
Bodybuilding information for the older or senior bodybuilders and people with a disability includes weight training for health conditions and other exercises. Functional proteins such as motor proteins which include myosin, kinesin, and dynein generate the forces exerted by contracting muscles. Weight training completely differs from powerlifting, bodybuilding, weight lifting which are related to sports rather than exercise.
Bodybuilding is the process of maximizing muscle hypertrophy; an individual who engages in this activity is referred to as a bodybuilder. The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to support the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.
This article explores the various benefits of weight training for disabled individuals, discusses modifications for safe and effective workouts, and provides key points on muscle recovery.
Benefits of Weight Training for People with Disabilities
Weight training offers a wide range of advantages for people with disabilities, including:
- Increased Strength and Muscle Mass: Stronger muscles improve balance, coordination, and functional mobility, making everyday activities like getting dressed, climbing stairs, and transferring easier.
- Improved Bone Density: Weight training helps combat bone loss, a common concern for many disabilities. Stronger bones reduce the risk of fractures and osteoporosis.
- Enhanced Joint Stability: Stronger muscles stabilize joints, reducing pain and inflammation associated with conditions like arthritis.
- Improved Body Composition: Building muscle can help manage weight and improve body composition, leading to better overall health.
- Enhanced Self-Confidence: Increased strength and functional ability can significantly boost self-confidence and independence.
- Improved Mental Wellbeing: Exercise releases endorphins, which have mood-boosting effects and can help manage stress and anxiety.
Weight Training Modifications for Disabilities
The beauty of weight training is its versatility. Exercises can be modified to suit various abilities and limitations. Here are some key points to consider:
- Choose the Right Weight: Start with lighter weights and gradually increase as you get stronger. Focus on proper form over heavy lifting.
- Seated or Supported Exercises: Many exercises can be done seated in a chair or using support from exercise bands or machines. This allows for safe and effective training for those with limited mobility.
- Focus on Upper Body Workouts: Upper body exercises like bicep curls, shoulder presses, and rows can be easily modified for wheelchair users or those with lower body limitations.
- Focus on Functional Movements: Choose exercises that mimic movements used in daily life, such as seated leg extensions to strengthen leg muscles for standing or transfers.
- Work with a Trainer or Therapist: A qualified professional can help design a safe and effective program tailored to your specific needs and limitations.
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Weight Training
Defined as a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity (in the form of weighted bars, dumbbells, or weight stacks) to oppose the force generated by muscle through a concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
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Strength Training
Defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.
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Bodybuilding
Defined as the use of progressive resistance exercise to control and develop one’s musculature. An individual who engages in this activity is referred to as a bodybuilder.
One, it requires you to commit to a routine in order to achieve your desired results. Many experts in this area would ask you to be determined and self-motivated in following a specific workout or fitness routine. However, any beginning bodybuilder’s efforts may become a waste if he over-strains a specific muscle group. This happens when too many reps and sets are made in a single session.
For both men and women, a set of well-defined triceps is a very common goal. “Men enjoy bulging biceps, and women enjoy a svelte upper arm. But both groups, whether their goals are insane mass or just lines and class, desire the look of a cut upper arm, particularly the triceps”.
Symmetrical training is the balanced exertion of exercises on all the major regions of the muscular system. For the purpose of developing both the back and the lower muscular regions that support the thorax, symmetrical training should be implemented.
The implementation of symmetrical training can be done by paying attention to the two major regions: the upper and lower parts of the body. As many would already know, many fall into the trap of the “bodybuilder’s syndrome” where only the upper part of the body is developed.
And this unfortunate muscle loss occurs naturally for most people at a rate of 0.5% to 2% per year after the age of 40. That means by age 65 [at just 1% loss per year] we may lose 1/4 of our valuable muscle! With this loss of muscle and overall strength, comes a decreased ability to perform even simple everyday tasks of daily living. It’s no wonder seniors are increasingly hurt by falls and have difficulty simply climbing stairs. Generally, teens and those in their twenties can train a body part every 48-72 hours (twice a week). Thirty-year-olds and those in their forties benefit more from once every five days. Fifty years old and older, once every seven days.
Carbohydrates play an important role for bodybuilders:
Carbohydrates give the body energy to deal with the rigors of training and recovery. Bodybuilders seek out low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches.
Protein is probably one of the most important parts of the diet for the bodybuilder to consider. Functional proteins such as motor proteins which include myosin, kinesin, and dynein generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25-30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.
Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (normally between 2 and 3 hours). This method purports to serve two purposes: to limit overindulging as well as increase basal metabolic rate when compared to the traditional 3 meals a day.
Bodybuilders with Disabilities – Matt Drysdale – (2009-02-11)
https://www.disabled-world.com/fitness/exercise/bodybuilding/disabled-bodybuilders.php
Strength Training to Develop Skeletal Muscles
Weight training causes micro-tears to the muscles being trained; this is generally known as micro-trauma.
These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair to this micro-trauma that results in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.
In weight training, there is a requirement of specialized equipment for a particular muscle.
Weight training completely differs from powerlifting, bodybuilding, weight lifting which are related to sports rather than exercise. Weight training is also a part of athletes’ training programs.
Weight training exercises are safest if done slowly and properly. If pain is felt during a weight training exercise then stop exercise otherwise it can cause injury. Before starting the weight training exercise a person needs to spend 15 to 20 minutes time on warm-up exercises.
Steroid Use
Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Most of the substances require medical prescriptions to be accessed legally.
Anabolic steroids cause muscle hypertrophy of both types (I and II) of muscle fibers caused likely by an increased synthesis of muscle proteins and are accompanied with undesired side effects including hepatotoxicity, gynecomastia, acne, male pattern baldness, and a decline in the body’s own testosterone production, which can cause testicular atrophy.
Other controlled substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.
Exercise Training Facts
- Strength training is an inclusive term that describes all exercises devoted toward increasing physical strength.
- Bodybuilding is a sport in which the goal is to increase muscle size and definition.
- Isometric exercise provides a fixed amount of resistance based on the force output of the muscle.
- For many people in rehabilitation or with an acquired disability, such as following stroke or orthopedic surgery, strength training for weak muscles is a key factor to optimize recovery.
- One side effect of any intense exercise is increased levels of dopamine, serotonin and norepinephrine, which can help to improve mood and counter feelings of depression.
- Weight trainers commonly divide the body’s individual muscles into ten major muscle groups.
- When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and ligament strength, and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness, improved cardiac function, and improved lipoprotein lipid profiles, including elevated HDL (good) cholesterol.
- An exercise should be halted if marked or sudden pain is felt, to prevent further injury.
- Weight training usually requires different types of equipment, most commonly dumbbells, barbells, and weight machines.
Additional Considerations
- Warm-up and Cool-down: Proper warm-up prepares your body for exercise, and a cool-down helps prevent muscle soreness.
- Listen to Your Body: Take rest days when needed and avoid pushing yourself to the point of pain.
- Hydration: Stay hydrated before, during, and after your workout.
- Communication with your Doctor: Consult your doctor before starting any new exercise program, especially if you have any medical conditions.
Muscle Recovery for Disabled People
Muscle recovery is crucial for everyone, but it can be even more important for people with disabilities. Here are some tips to promote optimal recovery:
- Proper Rest: Allow your muscles adequate rest between workouts to repair and rebuild. Aim for at least 48 hours of rest for the same muscle group.
- Active Recovery: Light activity like walking or swimming on rest days can improve blood flow and aid recovery.
- Stretching: Regular stretching helps improve flexibility and reduce muscle soreness.
- Healthy Diet: Consume a balanced diet rich in protein and essential nutrients to support muscle repair.
- Hydration: Continue to stay adequately hydrated throughout the recovery process.
- Massage: Consider massage therapy to improve blood flow, reduce muscle tension, and promote relaxation.
Wrapping Up
Weight training is a valuable tool for people with disabilities to improve strength, functionality, and overall well-being. By modifying exercises, working with a professional, and prioritizing recovery, you can create a safe and effective workout program to achieve your fitness goals. Remember, consistency is key to witnessing results and experiencing the numerous benefits that weight training offers. So, embrace the challenge, and embark on your journey to a stronger and healthier you!
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- Muscle Growth Guide: A Comprehensive Guide To “Building Muscle Mass”, Essential Components Of “Muscle Growth” & Resistance Training Strategies For “Muscle Growth”
- Bodybuilding Tips: Unleash Your Inner Beast, “Bodybuilding Tips” for Beginners and Beyond & “Guide To Building Muscle and Strength”
- The Ultimate Guide To “Building Muscle” and “Increasing Strength” & Understanding “Muscle Growth and Strength”
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