Tips for strength training


One can easily call the present times as the age of fitness enthusiasts. People today are spontaneous and understand the need to be healthy and fit. Also, with the advancement in the field of fitness, the process has become more fun.

One such way is that of strength training. It is a balanced exercise routine that includes proper diet, aerobic activity and flexibility exercises. Also, it is a great way to improve strength, endurance and muscle tone. But remember to start slow, use proper form, avoid heavy weights and increase your workouts gradually.

Here are the tips for strength training:

1. Use it or lose it :

Lean muscle mass naturally diminishes with age. You are supposed to take action to replace the lean muscle you have lost to avoid the increase in the fat percentage of your body.

Strength training helps you preserve and enhance your muscle mass at any age.

It may also help you with the following:

• Develop strong bones
• Manage your weight
• Enhance the quality of life
• Manage chronic conditions
• Sharpen thinking skills


2. Consider the options :

Strength training can be done at home or even at the gym. A few common choices include:

1. Body training – A minimalist route, body training can be done by exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats. Resistance tubing – Lightweight tubing provides resistance when it is stretched. Resistance tubing is inexpensive, you can choose from different types from any sporting goods store.

2. Free Weights – The classic strength training tools are barbells and dumbbells. Weight machines – Fitness centres provide different resistance machines but you can also invest in weight machines for use at home.


3. Getting started :

Always follow strength training with a warm-up of at least 5-10 minutes. It can either be brisk walking or another aerobic activity or any other light exercise. It is important because cold muscles are more prone to injury than warm muscles.

Choose a weight or resistance level heavy enough to tire your muscles after 12 to 15 repetitions. Keep increasing the weight or resistance once you can easily do more repetitions. You should rest one full day between exercising each specific muscle group to relax your muscles.


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