A mammoth man lifts a hulking barbell. A tiny woman does catches and overhead throws that work her “lats”. A child pulls on a green rubber tube. A teen lifts her legs repetitively. A senior squeezes his knees together so hard his face is turning red. What is strength training? All of these.
Making your muscles move against outside resistance will definitely build them up as well as bones, tendons, and ligaments. A regular, prolonged period of such resisting motion is a strength training exercise routine–needed 3 times weekly along with stretching and aerobic activities to be a full physical fitness program.
Any sort of good health program incorporates strength training as an essential part. Strength training fights the tendency of lean muscle mass to turn to fat around age 30. Muscle requires 7 to 10 times as many calories daily than fat, and as strength training replaces fat with muscle, it helps avoid even more fat increase. It increases metabolism–aiding your mind and keeping a number of chronic conditions at bay. Strength training helps you keep your balance and builds your bones–both of which safeguard you from falls.
Strength training has numerous forms; all except a red-faced senior doing isometric workouts are good. Isometrics keep the angles of joints and hence muscle lengths fixed throughout the workout. Isometrics nearly exclusively enhance muscles at the particular joint angle of the action rather than throughout a span of motion. Furthermore, it raises blood pressure–unsafe for those with cardiac or stroke possibilities.
The resistance required by strength training is most commonly provided by gravity with the use of progressively massive free weights working all parts of the body. Barbells are bulky and can be hazardous–it’s easy to lose control–yet are good for the heavier range. The bench and storage racks take up a lot of space. A health and fitness center with a spotter is optimal spot to utilize these.
More individuals use dumbbells, particularly at home or the office. They are a great deal safer and take a great deal less space. Regrettably, to continue a strength training program, you will need to graduate to ever heavier weights, requiring many more dumbbells and much more space.
You are able to, nevertheless, have the collection of weights you have to have in only about the same amount of space as a single dumbbell by using the Bowflex SelectTech 552 and Bowflex SelectTech 1090 dumbbells. Both of these have the “dial a weight” feature: place the handle in the weight stack, dial the weight, a clip moves to pick up the plate(s) you require. The SelectTech 1090 includes weights from 10 to 90 pounds–thus the number–and the SelectTech 552 gives you weights from 5 to 52 pounds. One or the other will certainly be sufficient for all your years of weight training–unless you are a professional athlete or body builder. “Weight training” is strength training making use of gravity to supply the resistance.
Also convenient are the resistance bands or tubes. Each color has a different resistance, with lighter colors having less resistance and darker, more. As you progress, you are going to acquire a rainbow of colors. Resistance training can be pretty light–good for post-injury training. And heavier resistance training is good for advanced strength trainers. You will have to vary your program at least every 3 weeks to prevent “accommodation”–where your body stops using as much energy or building muscles for the same activity.
Whether you use your very own body’s weight, exercise equipment, resistance bands, barbells, or the Bowflex SelectTech dumbbells, to develop your body, you will experience the benefits of of strength training, and learn for yourself what strength training is.