Building and strengthening muscles is something everyone should do, not just body builders. As part of a normal exercise routine, strength training brings benefits that can't be obtained by aerobic exercise alone. Although many have the impression that muscle building requires expensive equipment, the truth is, a minimal amount of equipment is required.
Having strong muscles is the foundation for a healthy body, but it will also help you look better too. Beyond the obvious effect on muscles, strength training will make connective tissues and bones stronger as well. This translates to more strength for your everyday living.
Other important side benefits are stronger bones and more resilient connective tissues. Stronger muscles also takes the pressure off of your joints, which means less wear and tear on the them. You will ultimately be more prepared to handle just about any physical activity without giving it a second thought.
Despite the great benefits, strength training can cause injury if not done properly. Don't focus so much on your moves that you find yourself holding your breath. Start off working the larger muscles before going on to hit the smaller, supporting muscles. This will help ward off fatigue. Weights should be light enough to allow all movements to be slow and intentional. Use the entire range of motion for each exercise to get the greatest result in both the contraction and the expansion. Maintain a fluid beat as you perform each exercise. As an example, push up on a push-up for two counts, hold for one or two, and lower back down over a count of three or four.
Choose a weight that allows you to comfortably perform eight reps, but no more than 12. Perform eight reps, rest for a minute or two, perform another set, rest, and perform a third set if desired. If you prefer to really push, pick a resistance level that only allows you to finish eight reps. Perform as many reps as you can, probably eight, without losing your form. With either approach, increase your weight when you are doing 12 reps per set.
Make sure you give your muscles seven days to recuperate between training sessions. Alternate between cardio routines and muscle building sessions, so your muscles can rest on cardio days. You could also split your workouts into different muscle groups, working group A one day and group B the next, followed by group A again. Exercise all muscle groups evenly. You want no single group to be stronger and out of proportion to the other muscles.
The main muscles of the upper body group are the arms, back, chest, and shoulders. Trainers can show you how to use gym equipment to work the muscles more or less individually or as a whole. Some choices include pull-downs and rows. When working at home, you can recreate some of these same movements with a resistance band, weights, or even bottles of water.
The bottom half of your body workout will cover the butt and legs. Leg presses, extensions, and curls are common gym exercises to work the legs. You can do calf raises and lunges at home to cover most of the leg muscles and butt.
Ab crunches performed properly will tighten your core. Variations can be performed on an incline or on an ab machine at the gym. Many of the exercises you will be doing for the rest of the body will also strengthen your lower back.
When working to improve your strength, you may be discouraged by the times when you make no progress. Changing to different exercises or otherwise altering your routine will restart your momentum. Keep yourself moving by reminding yourself of how far you have come and how much better you feel. Your body will thank you for years to come.
Having strong muscles is the foundation for a healthy body, but it will also help you look better too. Beyond the obvious effect on muscles, strength training will make connective tissues and bones stronger as well. This translates to more strength for your everyday living.
Other important side benefits are stronger bones and more resilient connective tissues. Stronger muscles also takes the pressure off of your joints, which means less wear and tear on the them. You will ultimately be more prepared to handle just about any physical activity without giving it a second thought.
Despite the great benefits, strength training can cause injury if not done properly. Don't focus so much on your moves that you find yourself holding your breath. Start off working the larger muscles before going on to hit the smaller, supporting muscles. This will help ward off fatigue. Weights should be light enough to allow all movements to be slow and intentional. Use the entire range of motion for each exercise to get the greatest result in both the contraction and the expansion. Maintain a fluid beat as you perform each exercise. As an example, push up on a push-up for two counts, hold for one or two, and lower back down over a count of three or four.
Choose a weight that allows you to comfortably perform eight reps, but no more than 12. Perform eight reps, rest for a minute or two, perform another set, rest, and perform a third set if desired. If you prefer to really push, pick a resistance level that only allows you to finish eight reps. Perform as many reps as you can, probably eight, without losing your form. With either approach, increase your weight when you are doing 12 reps per set.
Make sure you give your muscles seven days to recuperate between training sessions. Alternate between cardio routines and muscle building sessions, so your muscles can rest on cardio days. You could also split your workouts into different muscle groups, working group A one day and group B the next, followed by group A again. Exercise all muscle groups evenly. You want no single group to be stronger and out of proportion to the other muscles.
The main muscles of the upper body group are the arms, back, chest, and shoulders. Trainers can show you how to use gym equipment to work the muscles more or less individually or as a whole. Some choices include pull-downs and rows. When working at home, you can recreate some of these same movements with a resistance band, weights, or even bottles of water.
The bottom half of your body workout will cover the butt and legs. Leg presses, extensions, and curls are common gym exercises to work the legs. You can do calf raises and lunges at home to cover most of the leg muscles and butt.
Ab crunches performed properly will tighten your core. Variations can be performed on an incline or on an ab machine at the gym. Many of the exercises you will be doing for the rest of the body will also strengthen your lower back.
When working to improve your strength, you may be discouraged by the times when you make no progress. Changing to different exercises or otherwise altering your routine will restart your momentum. Keep yourself moving by reminding yourself of how far you have come and how much better you feel. Your body will thank you for years to come.
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