WPH Press, 10/14/20
Throughout the quarantine, WPH Wednesday Workouts have featured workout tips from the WPH’s top Race 4 Eight pros, focusing on the handball warm up, cross-training exercises to improve handball stamina and endurance, self-practice and much more. On this week’s WPH Wednesday Workout, we will focus on the benefits of strength training.
According to Mary Brandeau of fitbod (HERE) strength training is a specific type of training that helps you build muscle mass and become stronger by specializing in the use of resistance to induce muscular contraction, which builds strength, anaerobic endurance, size of skeletal muscles and bone density. Strength training encompassed many types of exercise, to include weight training and bodyweight exercise such as lunges, pushups, resistance movements, climbing, and jumping, for strength and conditioning.
Chris Iliades, MD (HERE) stated that strength training can benefit your heart, improve your balance, strengthen your bones, and help you lose weight all while making you feel better. Dr. Iliades states that the concept behind strength training is to “apply a load and overload the muscle so it needs to adapt and get stronger.” According to Dr. Iliades, regular strength and resistance training helps to prevent the natural loss of lean muscle that comes with aging.
Dr. Iliades lists the benefits of strength training as making you stronger and fitter, protecting bone health and muscle mass, keeping excess weight off for good, helps to develop better body mechanics, helps with chronic disease management, boosts energy levels and improves your mood, translates to more calories burned, and has cardiovascular health benefits.
Onelifefitness adds to Dr. Iliades’s list of strength training benefits (HERE) as increasing strength and decreasing the risk of injury by reducing the severity of falls, allowing your body to be more resistant to injuries and general aches and pains.
The benefits listed by Dr. Iliades and Onelifefitness will dramatically improve your handball game and your overall quality of life.
Check out some strength training videos below
HASfit 17-Minute Strength Training Workout for Beginners HERE
Strength Camp 5 Principles of Strength Training HERE
Bodybuilding.com 15-Minute Home Bodyweight Strength Workout HERE
HASfit 45-Minute Total Body Strength Workout w/o Equipment HERE
David Fink
WPH Fitness Director