Strength comes in many forms, but can generally be defined as ‘the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person)’.

There are different types of strength, but one type of strength that is especially relevant to this particular topic is strength endurance, which can be defined as the ability to be as strong as possible, for as long as possible. Alternatively it is also characterized by being able to perform a movement repeatedly for an extended period of time without being overcome by fatigue or sacrificing form. I’ll leave that one to your imagination.

As an exercise physiologist, one of the basic principles of what we set out to achieve is to optimize a persons’ physical health and fitness, and allow them to achieve their daily tasks a little easier and to greater satisfaction. To this end, it seems we should consider the benefits of strength training and strength endurance in all areas of human performance.

And so it seems only deserving that we take this basic principle and apply it to some basic human physiological needs which, according to Maslow (1970’s psychologist) are the most powerful over any other need in driving motivation (assuming that you are well fed and hydrated) the need is, the need for love, and therefore the physical expression of it.

So in boosting performance, try these exercises:

Reverse Curls-Great for inner thighs, glutes and lower abs
1. Start position: Lie with back on floor with hips flexed at 90° and feet in air holding onto a medicine ball between your knees. Position arms at sides with palms down on floor.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.
Dips-Works upper arms
1. On the edge of a bench or chair
2. Hands by sides on bench or chair, body close to bench or chair
3. Raise body off of support and dip down and up, bending at elbows
4. Keep shoulders back
5. Ensure elbows bend back, bringing upper arm from vertical to
parallel to floor

Bridge-A feel-good core exercise

1. Lie on back, knees bent, feet flat on floor.
2. Activate core (draw navel down to spine)
3. Push lower back into floor then peel the spine off the floor one vertebrae at a time while you lift the hips.
4. Squeeze glutes at top range to help stabilise hips
5. When you have a straight line body position through the hips-knees-shoulders, hold for 10 seconds then gently begin to lower hips and worm back onto the floor one vertebrae at a time.
6. Repeat 5 times

Push Ups-A great integration between upper body and core strength.
1. On hands and knees
2. Drop hips in so that knees hips and shoulder are in line
3. Do not arch back
4. Draw your abdominals in toward your spine
5. Lower chest down towards floor, bending arms at elbows
6. Push back up to starting position

Wall Sit- Feel it in the quads

1. Standing, leaning back on wall, feet out about 30cm from the wall.
2. Gently slide down the wall using buttocks and thighs to support.
Hips knees and ankles should stay in line with each other.
3. Squat down to 90degrees at knee keeping knees behind toes
4. Hold position for up to 1 minute.

Leg Pumps-Focuses on back, gluts and upper leg

1. On all fours, drop down to elbows
2. Kick one leg up and straight back from the body
3. Aim for height, straightening the leg
4. Alternate legs and repeat

When it comes to performance, we also fulfill the requirements of a great exercise session- exercise that’s fun, exercise that you are motivated to participate in on a regular basis and best of all an exercise that involves someone to do it with!

Enjoy.

This entry was posted on Sunday, August 3rd, 2008 at 12:35 am and is filed under Exercise Science. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.