On training like we do...
The Fit Collective was born out of recognising the need for more. An opportunity for challenge, for growth and even for failure.
At The Fit Collective, we focus on building strength and strong foundation - how does this translate to our programming? Our group classes are designed to work cohesively and designed to challenge you and drive you forward, to show you that it is ok to fail but equally ok to celebrate your wins with a strong community around you. Strength Training to us is more than just throwing a few heavy weights around, through a strong foundation we are able to build larger and stronger muscles, we are able to develop a strong foundation that enables us to then move faster and with more power. Strength Training has many physiological benefits but for this particular post, and following our recent body composition scans the following will discuss the positive impact of strength training on skeletal muscle mass, not to mention the psychological benefit.
To go a little deeper;
Strength Training (ST) and Skeletal Muscle Mass (SMM)
There is a positive correlation between ST and SMM - through consistent and varied ST, our muscle fibres are forced to adapt to increasing loads. This promotes growth of muscle fibres as through the recruitment of an increased of number of muscle motor units during a maximal contraction (demonstrated by a maximum or near maximum lift). Repeating this process of (varied) progressive overload continues to produce an increased rate of SMM. SMM generally deteriorates as we age, I say generally because we have the opportunity to have a positive impact on our SMM through ongoing strength training.
Increased SMM is important for more than just aesthetics. For women, an increased percentage of SMM will promote adaptation and recovery during pre and post natal stages of life (more on this in another blog). We live in an ageing population, and more than anything I can guarantee we want to keep our independence - if we have a healthy functioning physical body this will make this a much more achievable and likely outcome. Of course, nutrition is an absolute key factor in building lean SMM - but we all start somewhere and that is a whole other post to be revisited at another time.
Psychology and ST
We know that 'feel good' feeling following a workout, it is was essentially keeps us coming back. ST has a positive relationship with mental health through more than just making us feel good. ST teaches us resilience, how to deal with failure, how to push past what we think are our limits. ST is like a marathon, sure we can increase our strength fairly rapidly if we are just starting our training experience and have a strong foundation. However, as we start to become more experienced, we face challenges, we plateau, we are lifting heavier weights and may fail the lift, yet we are driven to go back to that bar - we want to overcome that obstacle.
This teaches us invaluable lessons regarding our limits, regarding our resilience to come back from failure and not give in because something may take us months not days to achieve and gives us the opportunity to explore varied training methods, overcome plateaus and challenge ourselves physically and mentally.
At The Fit Collective, we are not about unrealistic approaches to our training or nutrition. We value the importance of a strong strength training program coupled with effective high intensity training, endurance training and good nutrition. We know strength training will help us build a strong foundation, promote a holistically healthy body and promote mental strength.
Train to be the best you can be.
Bandy, D; Lovelace- Chandler, V; McKitrick-Bandy, B. (nd) Adaptation of Skeletal Muscle to Resistance Training. published in JOSPT.