Strength training is often referred to as resistance training. This type of training involves fitness activities where your muscles build up strength by working against some kind of resistance. Woman lifting free weight.
Some examples of strength training exercises include push-ups, weight-lifting or carrying heavy objects, squatting exercises and climbing stairs.
People of all ages and abilities can get important health benefits by doing regular strength training. Strength training is a vital part of maintaining your body's functionality and muscle tone, and your overall health and fitness.
This article will discuss the benefits of strength training and how to do it safely.
It is always a good idea to have your health assessed by a physician prior to starting an exercise program, such as strength training or other activities. This is especially important if you have not exercised in a long time.
Strength Training as Part of Fitness Training: Strength training is one of the three main types of fitness training. The other two are:
1. Aerobic (or cardiovascular) training - among other benefits, it helps to improve the health and capacity of your heart, lungs and circulatory system.
2. Flexibility training - involves working and stretching your body and muscles to increase flexibility.
All of these fitness training activities are vital aspects of a well-rounded fitness program.
Often, strength training is considered less important, or too hard, compared to "simple" aerobic exercise, such as walking, running or cycling. Or, sometimes people just haven't heard much about strength training and don't know how to do it.
With strength training exercises, the "resistance" can be provided by your own body weight. For example, as you do a push-up or lean against a wall, your own weight forces your muscles to work against the force.
The benefits of working out this way can include more strength, better muscle tone, and improved balance and posture.
Strength training activities also:
1. Contribute to development and maintenance of strong bones.
2. Help to control weight.
3. Help to reduce the risk of injury.
4. Help to improve your sense of mental health and well-being.
5. Can lead to a better night's sleep.
6. Can contribute to management of chronic conditions, such as osteoporosis and diabetes.
At Home or at the Gym: Strength training can be done almost anywhere. For example, you can do many types of strength training exercises at home, often with no equipment.
For some activities, you may need to visit a local gym to use specialized resistance training equipment.
Some exercises you can do at home or in outdoor settings include:
1. Push-ups.
2. Stair-walking.
3. Lunges.
4. Squats.
Each of these can be tailored to match your current fitness or strength levels. For example, you can modify a traditional push-up (which can be difficult for many people) to one where you push against a wall or counter top, while standing up. As you build up your strength, you can later do traditional push-ups if you wish.
Resistance bands (or exercise tubing) are another popular exercise tool. By pulling or stretching these bands in different ways, you can really build up your strength, at your own pace and strength level.
Resistance bands can be purchased from fitness stores, medical supply stores and department stores. They range in thickness, with thicker bands requiring more strength to push and pull. You can experiment with different bands to see which ones work best for you.
Many of the exercises that can be done in a fitness centre can be modified and done using resistance bands. For example, a bicep curl exercise done with weight lifting equipment at a gym can be done at home by: standing upright, stepping on the middle of the band and pulling upwards on the two ends of the band, in a bicep curl motion.
For specific exercises using resistance bands, consult an exercise professional in order to develop a well-balanced program. You could also rent or purchase an exercise video that demonstrates resistance band exercises.
Start Slowly: Whether you do strength training at home or at the gym - with or without equipment - be sure to start slowly.
Begin with a small number of exercises and a limited number of sets or repetitions (reps) for each exercise. Slowly build up your "reps" for your chosen exercises, and slowly increase the types of exercises you choose. Over time, develop a program that includes a variety of exercises, so you can develop strength in most (or all) of the muscle groups in your body.
If you plan on doing your strength training at the gym, it's a good idea first take a class that focuses on strength training, lifting free weights or using exercise resistance apparatus.
Before trying a new exercise or a new piece of exercise equipment, ask a personal trainer or exercise professional how to correctly do the exercise or use the equipment. Similarly, if you have gym equipment in your home, consult a personal trainer or exercise professional on how to use the equipment safely, for different exercises or actions.
Things to Remember:
1. Before you launch into your strength training efforts, remember the following:
2. Ask a physician if strength training is okay for you.
3. Always start slowly when doing a new exercise program.
4. Remember to warm-up beforehand by doing some light aerobic exercise, such as walking or a short bike ride.
5. Choose a resistance level where you feel challenged, but not overwhelmed. Stop if you feel pain.
6. Slowly increase the amount of resistance you use in some or all of your chosen exercises, e.g., over a period of days, weeks or months.
7. Slowly increase the number of "reps" you do for each exercise, e.g., over a period of days, weeks, or months.
8. Remember, stop if you feel pain at any point. Go back to a fewer number of reps if needed, and/or decrease the amount of resistance you use.
9. If you don't know how to do an exercise, or which types of exercises (and number of reps to do for each), seek the assistance of a certified personal trainer before you begin.
Avoid Muscle Soreness - Take it Easy: For most people, it's normal to experience mild muscle soreness or body fatigue after resistance training, especially when just starting out. Whether you are a beginner or a regular, it's wise to give your muscles and body a two or three day break between strength training sessions.
If you experience swollen joints or sharp muscle pain, your body is telling you that you overdid it during your session. If this happens, be sure to cut back on the intensity level of your next session.
Looking Ahead: When you think about it, it just makes sense to include strength training among your fitness activities. Set some simple goals at first, then build on your success.
When you think about it, it just makes sense to include strength training among your fitness activities. Set some simple goals at first, then build on your success.
Just remember to take it easy along the way. There is no rush. Listen to your body and take a moderate approach - the payoff will be a steady increase in muscle strength and overall health.