Challenging your inner muscles with the strength training (or resistance training) two or three times in a week is all what is required to improve your overall strength and muscles tone –and gain you long-term health gains to your bones, muscles, and metabolism. Just like other types of exercise, you have to undertake this on the regular basis.
What are resistance training exercises?
The strength or resistance training exercises generally work on your muscles just by applying the strength against which your muscles have to exert a little force. Main aim here is to use the right weight and resistant force that can work on your target muscles to exhaustion, around 8 – 12 repetitions of the exercise. The beginner’s programme will involve 8 – 10 exercises that will work on major groups of muscle. And these exercises are generally performed two to three times in a week. Going in a gym can provide access to the specific strength training tools and supervision, and giving an environment that people find it supportive, but some strength training program can even be undertaken in home.
Some examples of the strength exercises will include:
- Using resistance bands
- Lifting weights
- Using weight machines
- Using your weight for resistance, while doing pull-ups, push-ups, leg squats, crunches, and push-ups against wall
Advantages of strength training exercises will include:
- Improved bone density and lesser risk of osteoporosis
- Improved lean muscle mass (prevention of loss)
- Improved muscle strength that will make daily activities simpler
- Reduced risk of injury (allowing your muscles to support your joints better)
- Improved metabolism will help with the weight loss and maintenance
Additionally, some of the advantages that are traditionally linked with the aerobic exercise also can be gained while doing strength training.
Why to tone up?
In today’s life we see many people ‘sitting’ for the long stints during a day. With this our muscles have to pay the price: joints stiffness and muscles weakening that we generally blame on our ageing are actually an effect of our inactivity. So, making a little effort to have the toned muscles can help you to have the strong muscles. The strong muscles are much firmer and help to avoid debilitating joint and bone injuries. Doing the strength training exercises will increase your body mass that increases your metabolic rate, thus helping with the weight management. Having the well trained muscles improves your capability to use glucose that reduces your type 2 diabetes risk.