What Is Strength Training And What Are The Benefits
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We know that strength training is good for us, but do we know what it is and why it is beneficial? Well here is a brief introduction on why health professionals advice us to do strength training two to four times per week.
What is strength training? It is specifically to build muscle and increase strength involving weight or some other type of resistance. Strength training can be performed at any age. There is a big misconception that strength training must be done between a certain age group. This could not be further from the truth. It is true that strength training should be done carefully and gradually, however it can be done at any age.
Strength training helps with the range of movement in your joints. By continuing to workout your muscles in a consistent basis, your joints develop endurance and flexibility. Although there may be some soreness at the initial strength training sessions, once your body continues to carry on towards your fitness goal, the soreness will begin to dissipate.
Strength training is beneficial for your bones, muscles, tendons, and ligaments. If done correctly, strength training can help with burning calories, weight loss, stronger bones, lower cholesterol, and mood. Strength training is also a great stress reliever allowing many individuals to cope better with everyday stress.
In order for one to get the full benefits of strength training a consistent program, similar to the one below, should be followed:
Cardiovascular exercises – Should be performed at least 3 times a week for a minimum of 30 minutes. Examples – walking, running, biking, elliptical machine, etc. NOTE: It is not considered an effective cardiovascular exercise until the individual breaks a sweat.
Strength Training – 2-4 times a week, upper and lower body and abdominal should be worked out consistently while allowing rest periods of muscle groups. Same muscle groups should rest for a period of 48 hours. In other words, if the upper body is getting worked out then the following day or the day after that, the lower body should be trained.
Balanced Meal- Your meals are your fuel to carry out your exercises in the best possible way for you. This means that you should be eating 5-6 small balanced meals a day. Every meal should include both protein and carbohydrates. This may be fish, chicken or turkey along with vegetables, and grains.
Water – It is essential for your body to be well hydrated. Our bodies are composed of 70% water and therefore you need to consume plenty of water throughout the day to keep your body going strong throughout your active days. The water you drink literally becomes you.
Rest – It is imperative that you get plenty of rest in order to allow your muscles to recuperate from your workout regiment. Sleep is essential for the normal functioning of all the systems of our body. So getting proper rest at nights will help your muscles bounce back and give its optimum in your next training session.
In other words, one thing that strength training has to offer, when done consistently and in proper form, is a healthier lifestyle.
I am a Certified Personal Trainer whom is branching out as a fitness writer. My articles are written on fitness.
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