Have you ever wanted to know what type of strength training are out there?
Below I will explain the types of strength training exercises that you can do at home or at the gym and give you the benefits of strength training.
Strength training are exercises that will challenge your muscle through resistance.
When doing resistance training you can use gravity or your own bodyweight to perform these exercises.
The way that you can strengthen your muscles is you need to provide resistance.
The resistance that you need, has to be enough to challenge you, plus add resistance to task your muscles.
When it comes to task your muscle it has to be more than you use for you normal everyday activities.
While doing resistance your muscles contract, with this contraction this is what builds strength and increases anaerobic endurance.
By doing this a few times a week this will help the strength your skeletal muscle.
When most people think about strength training, weight lifting comes to mind.
Since most of these exercise can be performed with a weight bench and free weight, to really get the full benefit of weight lifting you will need to use specific exercise equipment.
Most of the gym out there have a lot variety of weightlifting equipment or you can also purchase a home gym.
When you start doing weight lifting, it does not mean the you will “bulk-up”, so ladies do not worry. It is just a great way to tone and add lean muscles to your body.
Start with a lower setting on the machine until you find this too easy, as you become stronger then add more repetitions and/ or more resistance by increasing weight.
Below is a quick 11 minutes weight training exercise that you can give a try.
If you do not have easy access to a gym or those home gym equipments are too expensive then resistance bands might work for you.
The resistance band exercise is great alternative to weightlifting.
If you are a beginner to strength training exercises this is probably a good place to start.
What is great about resistance bands, you can strengthen and tone all your major muscle groups.
The best thing about resistance bands is that you can adjust the resistance, by selecting a less resistance when you need it or increase the resistance when you're looking for more of a challenge.
By buying a set of resistance bands, they usually come with a variety of different degrees of resistance and are usually inexpensive.
Below is a quick 30 minutes resistance band exercise that you can give a try.
Strength Training Exercises Using Body Weight and Gravity
If you're looking for the cheapest way to build body strength, then uses your own body weight and gravity. By using you body weight exercises is a great way to strengthen and tone your muscles.
Many abs exercise are done without any resistance exercise equipment, instead it rely on gravity to provide resistance.
What is great with using body weight is that you can perform many upper and lower body exercise without dumbbell or resistance bands.
Exercises like the squats for your glutes will get get some resistance from gravity.
As these exercise become too easy you will need to choose a more challenging resistance like dumbbells or resistance bands.
Below is a quick 20 minutes body weight and gravity exercise that you can give a try.
By building your strength and lean muscle you will begin to increase you basal metabolic rate. This is the number one reason to begin strength training. When you increase your lean muscle mass you are burning more fat and calories.
When you burn more calories you will start to burn fat the more lean muscles that you gain. So rev up your metabolism by building lean muscle.
Increasing your BMR is not the only benefits of strengthening your muscles and burner fat.
The second benefit will increase bone density, ligament and tendon strength as well as will improve joint function.
The third benefit of strengthening your muscle will also minimize the risk of muscle injury.
Here is a great article of 7 Strength Training Exercises You're Not Doing.
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Interval training or HIIT which is short for High-intensity interval training, which is a great way to combine low intense aerobics with high intense workout.
Stretching exercises is part of an important part of any exercise routine.
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