Aerobic exercise is not the only type of physical activity our bodies need. Muscles work more efficiently when stretching and strength training are incorporated into your exercise.
Strength training increases metabolic rate which burns more calories and it increase and restores bone density. The risk of injury goes down when both stretching and strength training are added to our workouts. Strength training also increases lean muscle mass, strength, and endurance!
With all these benefits, what are you waiting for? Break out the weights and start seeing your body change!
To get started;
- Warm up with a short 5 minute walk or jog. This directs more blood to muscles and away from organs
- Start slowly. Familiarize yourself with weight lifting. Choose your goal- do you want endurance or to increase muscle mass?
- Endurance: lift less weight with 15 to 20 repetitions and 1 to 3 sets
- Strength Maintenance: Lift a moderate amount of weight with 5 to 8 repetitions and 1 to 3 sets
- Muscle Building: Lift heavier weight with 3 to 5 repetitions and 1 to 3 sets
- Always rest 1 to 2 minutes between sets
What is your favorite strength training exercise?
Let us know in the comments!
Thanks for this info. I want to do strength training. Can you help me with a small routine that I can start with?
ReplyDeleteThis is useful and informative post. For all those newbies it is easily usable. Start slow and build up from there.
ReplyDelete