Do you want to lose body fat, increase your lean muscle mass, and burn more calories? Strength training is your answer! Everyone should do strength training to improve their overall health and fitness.
It’s your choice: Use it or go without
As we age, our lean muscle mass naturally decreases.
If you don’t exercise to rebuild the muscle you have lost, your body fat percentage will rise. Strength training can preserve and increase your muscle mass, no matter what age.
Strength training could also be beneficial:
- Develop strong bones. Strength training can improve bone density and decrease the chance of developing osteoporosis by stressing your bones.
- Take control of your weight strength training can help you lose weight or manage your weight. It can also increase your metabolism, which can help you burn more calories.
- You can improve your quality of living. Strength training can improve your quality of living and your ability to perform everyday tasks. Strength training can protect your joints against injury. Muscle building can help you balance better and reduce the risk of falling. This will help you to remain independent as you get older.
- Manage chronic conditions. Strength training can help reduce symptoms and signs of many chronic conditions like arthritis, back pain, and heart disease.
- You can sharpen your thinking skills. Research suggests that aerobic exercise and strength tra-ining can improve thinking abilities and learning skills in older adults.
Take a look at the possibilities
You can do strength training at home or in a gym. There are many options available.
- Many exercises can be done without any equipment. Pushups, pullups, or planks can all be done with minimal equipment.
- Resistance tubing, which is lightweight and inexpensive, provides resistance when stretched. There are many options for resistance tubing in almost any sporting goods shop or online.
- Weights are free classic strength training tools include dumbbells and barbells. You can also use soup cans if you don’t own weights. You can also use medicine balls and kettlebells.
- Machines for measuring weight. Many fitness centers have resistance machines. Weight machines can also be purchased for home use.
- Training via cable suspension another option is cable suspension training. Cable suspension training involves suspending a part of your body, such as your legs while performing bodyweight training like pushups and planks.
Before you start strength training or any aerobic exercise program, make sure you consult your doctor if you have a chronic condition or are over 40.
Warm-up before you start strength training. Start by warming up with five to ten minutes of brisk walking, or any other aerobic activity. Injury is more common in cold muscles than in warm ones.
You should choose a resistance level or weight that is sufficient to fatigue your muscles after 12-15 repetitions. You can do more repetitions of a particular exercise if you are able to. Gradually increase the resistance or weight.
A single set of 12-15 repetitions at the correct weight with adequate muscle growth can do the trick. It is as efficient as three sets of the exact same exercise. You are making the effort to strengthen your muscle as long as you don’t lift any more repetitions. Fatigued at higher repetitions will likely indicate that you are using lighter weights, which will allow you to maintain proper form and control.
Rest for one day after each exercise to allow your muscles to heal.
Be aware of your body. Stop doing strength training if it causes pain. Try a lighter weight or a different exercise in the next few days.
To avoid injury, it is important to practice proper technique when strength training. For those who are new to strength training, it is a good idea to consult a trainer to get the correct form and technique. When strength training, remember to breathe.
When can you expect results?
Strength training doesn’t require you to lift weights for hours every day. A few 20- to 30-minute strength-training sessions per week can make a significant difference in strength.
These exercise guidelines are recommended by the Department of Health and Human Services for healthy adults:
- Aerobic exercise. Aim for at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week. Or a mix of moderate and vigorous activities. These guidelines recommend that you spread this exercise over the course of a week. Exercise will have greater health benefits if you do more. Even small amounts of exercise can be beneficial. Even if you are only active for a short time each day, it can have health benefits.
- Strength training for all major muscle groups should be done at least twice a week. Try to complete one set of each exercise using resistance or weight that is heavy enough to fatigue your muscles after 12-15 repetitions.
Strength tra-ining exercises can be incorporated into your fitness program to improve your strength. You’ll be able to lift weight faster and for longer periods of time if your muscle mass grows. You can keep going strong even if your body isn’t in peak condition when you start.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of a personal trainer in Tampa, one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!