Increasing strength and flexibility will:
- improve your physical appearance
- make your life more enjoyable
- make your daily grind easier
- make you feel lighter on your feet
- improve your sport performance
- alleviate or get rid of various musculoskeletal pain problems (e.g., hips, knees, back, neck, shoulders, etc.)
- slow the aging processes by improving your insulin sensitivity, reducing arthritic inflammation, improving your cognitive function, strengthening your bones, improving male hormones, and making your genes younger
- prevent diseases and allow your body to better react to situations such as high impacts or falls
The degree to which someone can increase his or her strength when following a proper strength training workout program varies from individual to individual, and depends on the training program. On average, after approximately six months of starting a strength training program, people can expect to see their strength increase by about 25–30%. If exercising by NET's training principles, and especially under the supervision of one of our fitness clinicians, higher rates of strength increase can and should be expected.
There are a number of studies showing how flexibility can be improved by proper strength training alone (1, 2). In 1975, one particular study was conducted with the United States Military Academy in West Point, where the participants trained with High Intensity Training principles using Nautilus exercise machines (the forefather to MedX) (3). The subjects increased their flexibility on an average of more than 10% for three different evaluated items.
In a healthy trainee, such improvements in flexibility (from strength training alone) are possible due to these key factors:
- Training isolated rotary movement muscles to their full Range of Motion (ROM).
- Applying the right amount of tension at the muscle’s fully extended position.
- Using equipment that is designed and can be adjusted according to individual’s body type where the two dimensional movements are performed in accordance to muscle and joint function, in order to avoid acute or long-term chronic injuries.
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(1) A. Faigenbaum, L. Zaichkowsky, W. Westcott, et al., "Effects of Twice per Week Strength Training Program on Children" (paper presented at the annual meeting of the New England Chapter of American College of Sports Medicine, Boxborough, MA, November 12, 1992).
(2) W. Westcott, "Keeping Fit," Nautilus 4, no. 2 (1995): 5-7.
(4) J.E. Peterson. “Total Conditioning- A Case Study,” Athletic Journal. (1975). link
W. Westcott, "Keeping Fit," Nautilus, no. 4 (1995): 50-7.