Being fit is not about building huge muscles. Unfortunately that is what everyone assumes and so when you go to the gym you find most people lifting weights so that they can build muscles. The most important thing when it comes to sports is having a strong body. Body strength is not only a function for the muscles but your motor system and there are several methods to increase your body’s strength.
Lift heavy
Lifting heavy (> 90% 1RM) will improve strength by recruiting what are called high-threshold motor units. The muscle fibers associated with these motor units have the most potential for increasing strength. However, they fatigue quickly. Maximal lifting is best applied to multijoint exercises (e.g., squats, deadlifts, presses, and pulls). Even though the weight is heavy, your intent should be to move the weight as fast as possible. This will ensure you’re recruiting as many fast-twitch muscle fibers as possible. Sourced from:http://www.mensfitness.com/training/build-muscle/10-ways-build-strength-without-size
Most of the times when you exercise you are on your feet. You should therefore engage in exercises that make your leg stronger so that you are not prone to falls. Is there too much exercising? Yes there is but you should listen your body.
What exercises are good for preventing falls?
Exercises that improve leg strength, balance and co-ordination can help people maintain and improve their muscle mass and avoid falls as they get older.
Examples of leg-strengthening exercises include: Tai chi Yoga Dance Walking up stairs Hiking Lifting weights
How can I tell if I’m doing enough?
For an activity to be muscle-strengthening, it needs to work your muscles to the point where you may need a short rest before continuing. For example, if you’re lifting weights, you would have to put the weight down after doing a number of lifts before carrying on. Sourced from:http://www.nhs.uk/Livewell/strength-and-flexibility/Pages/strength-flexibility-training.aspx
As said before it is not about the weight you lift but how many times can you lift it. Most people believe that bigger is better but actually repetition is best. Another simple way of getting stronger is by skipping rope.
1.Number of Repetitions
Weight training is very useful for bodybuilders. When building muscles you will need to concentrate on lifting the highest weight possible. However, if you are trying to build endurance, you will need to concentrate on lifting the weight as many times as possible. Repetitions will get your body used to lifting the weight. Try to lift for more repetitions, rather than increasing the weight straight away. A great idea is to keep a record of how many repetitions and which weight you have lifted every time. Try to increase this every time you work out.
2.Hops
Hopping can be used to work on certain muscles and also improve endurance. This will also coordinate your foot, ankle, calf and hip muscles. This is a perfect exercise for anyone who is training to run. This is because the movements between muscles are very similar to when running. Hop as fast as you can for 20 seconds. Then swap feet and repeat on the other leg. You can also slightly adjust this by bouncing from one foot to the other.
Sourced from:http://www.fitday.com/fitness-articles/fitness/strength-training/4-ways-to-improve-physical-strength-and-endurance.html