Do you think only exercise can make you strong?

Immunity is one of the vital needs of the body for its survival. To strengthen your immunity you need to increase your body strength. Only exercise can’t make you stronger, your food choices matter too. 

How can you do it? Let’s dive into the blog to know more about it.

Strength refers to a muscle’s capacity to overcome resistance. It can also be described as the maximum force that a muscle or group of muscles is capable of producing.

Strength can be divided into two parts:

1. Dynamic Strength:
   
   It is the ability to apply force continuously over some time and is essential for highly explosive activities like sprinting and is considered similar to elastic strength.
   
   
2. Static Strength:
   
   It is the capacity to exert force when there is no discernible movement at a joint and no change in the length of the muscles.

Two elements influence strength:

• Type of fibre:
  
  Slow oxidative (type I), fast oxidative glycolytic (type IIa), and fast glycolytic (type IIb) muscle fibres are the three categories (type IIb). Fast-twitch fibres contract more quickly, resulting in greater power and strength. They're also built to expand as a result of training.
  
  
• The cross-sectional area of the muscle:
  
  The muscle's cross-sectional area determines the amount of strength that can be generated. Two people with the same cross-sectional area of muscle, on the other hand, create different levels of strength. This is due to the body's whole system, which is influenced by the position of the muscle attachment. Leg muscles tend to have the largest cross-section area.

Strength can be improved by doing the following types of training: weights, circuits, pulleys and plyometrics.

• Weights
  
  Sets and repetitions are commonly used to describe weight training. The type of strength you want to develop will decide how much weight you lift and how many sets and repetitions you perform. If maximum strength is desired, heavy weights with low repetitions, such as three sets of 2–6 repetitions at 80–100% of maximum load, will be required. If you want to improve your strength and endurance, you'll need to do more repetitions with less weight.

• Circuit/interval training
  
  Although these are two slightly distinct strategies, circuit training for strength can also be referred to as interval training for strength. Interval strength training is performing an activity on one muscle group, resting for 1–2 minutes, and then moving on to the next exercise and muscle group.
  
  In circuit training, the athlete does a sequence of exercises in a row with no breaks in between. To mention a few, these workouts include press-ups, sit-ups, and squat thrusts. Each exercise focuses on a separate muscle area to allow for recovery, and the athlete employs their own body weight as resistance.

• Plyometrics
  
  If leg power is important for good performance in the long jump, 100-metre sprint, and probably basketball. Some argue plyometrics is just as important if not more. Plyometrics is a type of strength training that enhances elastic strength.

It is based on the idea that muscles can create more force if they have been stretched previously. This happens in plyometrics when the muscle contracts eccentrically upon landing (lengthens under tension).

Depending on what kind of meal you are eating, the ideal time can be considered around 30 minutes to 2 hours before the workout.

Here are lists of foods that are considered ideal to eat before a workout:

• Bananas
  
  Potassium and carbohydrates both are found in abundance in bananas. They are necessary for promoting muscle growth and exercise performance.
  
  Bananas are a wonderful snack choice before your next workout because they are simple carbs that are easy to digest and can reduce blood sugar absorption.

• Oatmeals
  
  Oatmeal is popularly known to settle well and is also a great source of energy. The high content of carbs present in it keeps your body energized and the fibre content ensures the gradual release of sugar, keeping your stamina high for a long.

• Fruit smoothies
  
  Smoothies provide a series of micronutrients that are beneficial for health and well-being. Consuming a fruit smoothie as a pre-workout provides you with a good source of fast-acting glucose.

It is necessary to eat after a workout to replenish the glycogen that has been depleted during your workout session and eating meals with proteins is essential for speedy muscle recovery.

• Chicken breast
  
  The chicken breast has a high protein-to-fat ratio as compared to any other part of the chicken and is also considered a great source of lean protein. Skin the breast and cut half and enjoy it by grilling, boiling or with a soup.

• Dried fruits
  
  Dried fruits are the quick and easiest source of carbohydrates and proteins. A handful of dried fruits and nuts can be helpful when you can't find time to plan for the post-workout meal.

• Low-sugar breakfast cereal and milk
  
  Try having cereals that have minimal added sugar, naturally-sourced carbohydrates and fibre. Do think of whole grains that are fortified and rich in fibre. You can add milk to it as it is a convenient way to refuel and recharge your body.

The body's strength is its capacity to withstand opposition. Strength comes in two types: dynamic strength and static strength. Exercises like weightlifting, resistance training, and circuit training can all be used to increase strength while the right diet is essential for developing strength. Pre-workout and post-workout meals play an essential role in workout preparation and recovery making them paramount to successful workout sessions.