Physical Training: Benefits, Risks, and Safe Practices

Benefits of Resistance Training

1. Enlarges heart cavities, increasing cardiac output (a result of aerobic endurance training).
2. Enhances and thickens heart muscle walls (anaerobic endurance).
3. Decreases resting heart rate.
4. Improves oxygen exchange at rest.
5. Positively impacts the respiratory system:
   • The trained person gets more air with each breath.
   • Increases the surface area of the alveoli.
   • Decreases breathing rate.
6. Enhances the function of detoxification organs.
7. Strengthens the muscular system.
8. Activates metabolism.

Benefits of Flexibility Training

1. Improves range of movement.
2. Increases muscle and tendon elasticity.
3. Helps prevent injuries.
4. Keeps joints healthy and functional.
5. Improves circulation.
6. Improves respiratory system function.
7. Helps prevent spinal deformation.
8. Develops body awareness.
9. Promotes relaxation.

Benefits of Strength Training

1. Increases muscle mass.
2. Improves metabolism:
   • Increases blood flow.
   • Increases oxygen uptake capacity.
   • Mitochondria increase in number and size.
   • Increases muscle myoglobin.
   • Increases energy substrates.
3. Reduces muscle fat content.
4. Increases muscle contraction force.
5. Enables tasks with less perceived effort.

Considerations for Strength Training

1. Initially, body weight may decrease due to fat and water loss. Later, weight increases (due to muscle gain). This weight gain can reduce mobility and even speed. Care must be taken to avoid loss of speed and quickness of movement, especially when developing dynamic and explosive force.
2. Endurance capacity may decrease, requiring work with moderate loads.
3. Improper training can hinder bone growth (especially without adequate warm-up) and lead to fibrillar micro-tears.
4. Avoid improper techniques, as they can cause spinal deformities.

Proper Strength Training Techniques

1. Exercises should be performed with a straight back.
2. Exercises must be performed within the body's natural axis.
3. For certain strength exercises, a supine position with bent knees is recommended.
4. Load increases must be gradual.
5. A thorough warm-up is essential.
6. Before commencing progressive strength training, it is necessary to strengthen the dorsal (back) and abdominal muscles.