How to do strength training?

Why strength training is a very good choice for all of us? Honestly, these exercises play an important role in the health and beauty of the body and make you strong and increase your endurance; On the other hand, the beauty of the body and being fit depend on doing strength sports. This article from Vitamin helps you to better understand strength training and we also provide you with a sample training program that you can easily train with at home.

What is strength training?

Strength training (or resistance training) refers to training that is designed to improve body strength and endurance. Resistance or strength training often involves weights, but is not limited to just weights and dumbbells. For many sports, strength training is a supplementary exercise that should be done alongside the main sport for better success and better development of the athlete.

Some people mistakenly think that strength training is only useful for “gaining muscle mass” or is only necessary for “men”; But strength training is very important and necessary for everyone, even those who do not want to change the appearance of their body.

How to do strength training?

There are many ways you can train and strengthen your muscles both at home and at the gym. If you have access to gyms, you can use equipment such as dumbbells, weight plates or barbells and kettlebells. Also, in the gym, there are different types of fitness equipment that are used for strength training in a specialized way, such as the cable machine, the Smith machine, or the leg press machine.

But if you train at home, you can easily do strength training without weights and without machines and enjoy its benefits. In the following, we introduce a series of ways to perform strength training.

• Dumbbell: You can do a wide variety of exercises with a pair of dumbbells, from squats and lunges to shoulder presses and push-ups.
• body weight: Training with body weight means using your own body weight as a resistance force against the muscles, and by the way, it is not easy at all! Exercise with body weight puts a lot of pressure on the muscles and stimulates their growth; For example bodyweight squats, swedish swimming, burpees or crunches.
• Resistance Bands (TRX): Resistance bands like TRX are tools that consist of a series of strong straps with strong handles and allow you to perform a variety of exercises. Exercises like Plank with T-rays, Shinswedi with T-rays, etc.
• Resistance bands (such as fitness bands): Resistance bands are another very practical and effective option for strength training, which allows you to perform a variety of strength exercises to increase endurance and muscle growth with just one long band.

What are the benefits of strength training?

Endurance and strength training has many benefits and is recommended for all people who work out. Some of the benefits of strength training are as follows:

• Reduce body fat
• Improve heart function
• Increased metabolism
• Improve joint function
• Better mood and “stronger”
• Increased bone density
• Increase physical fitness
• Reduce the risk of injury
• Improve posture and balance
• Prevention of osteoporosis
• Increase lean muscle mass
• Increase bone strength and resistance
• Brain health and improving cognitive functions

Strength training and weight loss

Strength training and endurance exercises are popular exercises for people trying to lose weight. If your goal is to lose weight, doing strength training will be very useful for you.

Strength training may not raise your heart rate too much and you may not sweat too much; But these exercises are definitely useful for weight loss. Exaggeration in aerobic activities can deplete the body's muscle mass, which is a big obstacle in the path of weight loss.

Strength training is a very effective aid in weight loss, but weight loss cannot be achieved by exercise alone. Rather, you should get help from proper nutrition along with exercise. You can get your personal program from vitamin trainers right now and reach your ideal body in the shortest time and in the healthiest way.

Fat burning and calorie burning strength training

Although some aerobic sports burn the most calories; Again, by adding some components, strength training can beat aerobic exercise in burning calories! There are several things you can do to maximize your calorie burn: increase the tempo of the workout, reduce the rest between sets, increase the repetitions, and choose heavier weights (but not so heavy that you risk injury).

Combining strength training with heat is another way to maximize your fat burning workout! The trainer can give you strength training with the HIT system so that you get the benefits of aerobic and anaerobic training at the same time.

Also, as a result of an intense workout, excess post-exercise oxygen consumption, or EPOC, increases, leading to more calories being burned after exercise. This is known as post-workout fat burning.

Strength training and muscle building

The valuable result of strength training is muscle building. When you lift weights, you stimulate your muscles to grow and strengthen, and over time you build muscle mass (even without bulk).

Having more muscle mass means your body burns more calories at all times, even at rest. Having more muscle increases your basal metabolic rate, or BMR.

Muscle is constantly breaking down, rebuilding, and synthesizing, and all of these processes require energy. The more muscle you have, the more energy is required for this process. So by building more muscle, you've ignited your metabolic fire. This in itself is a big step towards weight loss.

Body shaping with strength training

You may not lose a lot of weight by doing strength training, but you will see good results in your size and measurements. Muscle is more compact than fat, and if you're not losing as much weight as you think you should, you're probably gaining as much muscle as you're losing fat, and that's a good thing! The new muscles that are built have a great effect on reducing body fat. You also shape your body by building muscle.

Types of strength and endurance exercises based on the goal

There are different strength exercises that are included in the exercise program according to the needs of each athlete. We introduce the types of strength exercises in this section.

I suggest you start your exercise with muscular endurance. These exercises are a great starting point for beginners; Also, be sure to eat well!

Strength training to increase strength and muscle power

This is a general technique that helps athletes do two things:

1. Creating and developing explosive power
2. Perform strength exercises in minimum time

This technique involves doing one to six repetitions of the exercise at maximum speed in about one to six sets (the number of sets is important and the coach determines). The rest period should be at least two to three minutes.

If you like to play golf or tennis, or are a professional runner, this type of strength training is great to include in your exercise program. You can increase your agility and strength by doing jump squats, burpees, lunges, backstroke, medicine ball throwing, etc.

Strength training to increase muscle strength

This type of exercise is done to increase the strength of the whole body. Exercises include one to six repetitions at a slow pace for each exercise. Depending on the weight of the weights, exercises are performed in three to six sets with one to two minute rest intervals.

If you enjoy swimming, running, soccer, start these strength training exercises to increase your muscle strength. Examples of suitable exercises for strengthening muscles, for example, include arm dips, squats, reverse lunges, crunches, and many other exercises.

Strength training for muscle mass

This type of strength training is useful for increasing muscle mass and losing weight. If you are a beginner, the coach will give you a program with 8 to 12 repetitions in three sets at a slow pace. Rest intervals are recommended for one to two minutes or two to three minutes depending on the weight of the weights.

Many are fugitives from hypertrophy; Because they think they will end up like Arnold! But in fact, their body will become a fit body with shaved muscles and low fat.

Arm exercises, squats, quadriceps exercises, chest press and crunches are examples of bulking strength exercises. The important goal in these exercises is to challenge the muscles; So pick up weights that are challenging, or if you're training with bodyweight, keep training until you feel the strain and muscle soreness.

Strength training for muscular endurance

This method helps with long-term sports such as endurance running. Strength training for muscular endurance consists of 20 or more repetitions at a controlled speed for one to three sets. Rest time between sets is recommended between one and two minutes. The lower the number of repetitions, the shorter the rest time.

If you swim relay, bike, run endurance, I suggest adding endurance strength training to your training program! Some examples of endurance exercises are sit-ups, Swedish swimming, plank, rowing, standing leg, mountain climber movement, etc. You can also do these strength exercises for a longer time and make it a challenge for yourself; Like the Planck challenge or the squat challenge. After a while of these exercises, you will see how much easier you go up and down the stairs and you have more energy to run.

How can I do strength training?

Where do you want to practice? Club or home? What is your specific goal of exercising? Weight Loss? volume increase? Increase physical strength? Are you a beginner or advanced? Do you have a physical injury or problem?

All these things are important and decisive in your type of exercise. The best way to achieve your desired body shape is to use a basic exercise program for yourself under the supervision of professional experts.

List of exercises and strength sports at home

Here we want to teach you 11 strength exercises. These exercises do not require any special equipment and you can do them at home with the advice of your trainer. Before starting your exercise program at home, it is necessary to warm up your body well.

1. Walking on hands and standing

2. Cross climbing

3. Plank jack burpee

4. Plank jack and touching the head of the knee

5. Knee jumps and squats

6. Paired forward squat squat

7. Plank Roll and Snap Jump

8. Diagonal jump in swimming mode and periodic hand touch

9. Burpees and jumps with one hand alternately

10. Burpees and high knee jumps

11. Snap jump and swim sideways

Can I do strength training every day?

no, The general advice of experts is to do strength training every day do not give. Two to three days of strength training per week is sufficient for most people. A program of two or three sessions of strength training per week will help improve your balance, posture and muscle strength, and this amount is more than enough for the average person. Doing bodybuilding exercises every day and in a row puts you at risk of injury or “training burn”.

The reason for emphasizing not to overdo strength training is the importance of “recovery”. After each strength training session, you need to give your muscles time to recover and restore themselves so that they can grow and develop. Recovery takes at least 48 hours. If you're interested in working out every day, you can enjoy yoga or pilates or swimming on a day when you don't have a strength training session.

Important tips for strength training

To stay healthy and get the best results from your workout, you should follow some simple but important tips.

• Strength training requires a lot of precision. If the exercise is not performed with the correct technique, it will prevent you from achieving your training goals in the best case and lead to injury in the worst case.
• Apart from the training form, the weight of the weights is another important issue; Sometimes, some athletes sacrifice heavy hitting for correct hitting, which is dangerous and harmful.
• Professional and advanced strength sports require tools and equipment. You may need to get heavier dumbbells every 6 months, which is expensive, if you are able to go to the gym, you can use gym equipment.
• Some bodybuilders may lose flexibility due to building bulky bodies or not doing flexibility exercises. However, the truth is that proper resistance training builds muscles but does not reduce their flexibility.
• Some bodybuilders only engage in strength training and leave out aerobic training. But your heart still needs a boost to work better. Strength training is beneficial for the health of the whole body, but it is not designed to strengthen the heart, so along with strength training, aerobic training should be followed.

final word

Strength training helps a lot to improve body strength and beauty, and doing it is recommended to all athletes. In this article, we discussed strength and resistance exercise, its benefits and disadvantages. We also introduced a variety of strength exercises and introduced you to how to do them at home.

Source: the conversation – healthline – ncbi.nlm.nih