Daily weight training is almost universally positive. The physiology of the body adapts to the progressive overload of the weight training. There are two types of physiological adaptations: acute and chronic. According to Roger Earle and Thomas Baechle, authors of the National Strength and Conditioning Association's "Essentials of Personal Training," acute adaptations are changes that occur in the body during and shortly after an exercise bout. Chronic adaptations are changes in the body that occur after repeated training bouts and that persist long after a training session is over. The following are chronic effects of daily weight training.
According to the top
Body Composition Changes
Regardless of the changes in fat mass, muscle hypertrophy decreases the body fat percentage in men, women and the elderly. The extra energy consumption that is required to weight train will also decrease fat mass. The higher the training volume, the higher the calorie consumption. The increase in muscle also increases the resting metabolic rate and burns more calories throughout the entire day.
Cardiovascular Changes
Weight training does not directly affect the cardiovascular system, but it aids in the development of it. Daily training affects the development of cardiovascular endurance performance and improves running efficiency while not causing any negative effects on the development of maximal oxygen consumption.
Muscle Tissue Changes
Weight training affects the ligaments, tendons and muscles. In regards to the skeletal muscle, the body adapts by increasing the size of the muscle fibers, which is called hypertrophy. Hypertrophy results in increased force and power production capabilities, because of the increase in the number of actin and myosin myofibrils.
Skeletal Changes
Stronger and thicker bones decrease the chance of the onset of osteoporosis. Weight training directly affects the process of bone growth because the strain that is applied from the training deforms the bone, which stimulates bone cells to begin to stimulate bone formation.
Hormone Changes
Prolonged weight training results in many positive effects on hormone levels and uptake. Consistent training affects sensitivity to epinephrine by increasing the number of receptors on the trained tissue and chronically elevates testosterone concentrations which are conducive to muscle growth.
Neurological Changes
In untrained people, motor recruitment, or the ability to activate more muscle fibers to assist in the muscle contraction, is hindered. Two months of weight training results in an increase in the ability to activate motor units, leading to an increase in force production capability, which is an increase in strength and power production.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
- "Fitness: The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2000
Member Comments