Strength training: Get stronger, slimmer

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Strength training to build strong muscles is important for mental health and well-being, helping you to perform daily activities without fatigue. In addition, people who maintain or increase muscle mass over many years find it easier to maintain a healthy weight, become slimmer, and have lower back pain and other muscle and bone injuries less often. This article will give you the information you need to get started with strength training.

1. Benefits of Strength Training

Participating in regular exercise activities can help you:
Develop strong bones: By building bone strength, strength training increases bone density, reduces joint pain, and reduces pain. osteoporosis risk. Control your weight: Strength training not only makes you stronger, but it also helps you build muscle mass, which increases the number of calories you burn at rest. Reduce risk of injury: Build muscle that protects your joints from injury. It also helps you maintain flexibility, balance, and maintain independence as you age. Increase your stamina: As you grow stronger, you will not get tired easily. Improve your sense of well-being: Strength training can boost confidence, improve body image, and reduce your risk of depression. Helps you sleep deeper, sleep better Manage chronic conditions: Endurance training can help reduce the signs and symptoms of many chronic conditions, including rheumatoid arthritis, back pain, depression colds, diabetes, overweight, obesity and osteoporosis. Improves Posture: By increasing muscle tone and improving muscle balance, you can more easily maintain proper posture. Prevents loss of lean muscle tissue: Adults often lose muscle mass and strength as they age. Massive muscle loss occurs when you don't use enough muscle as you age, rather than aging itself. The good news is that you can start building and regaining strength at any age with endurance training programs.

2. When can I start exercising?

Whenever you feel ready physically and mentally. According to the American College of Sports Medicine, you should perform strength training exercises every two to three sessions per week with a rest day in between working different muscle groups.
However, if you have any of the following health problems or have an injury, be sure to consult your doctor or health care professional before you begin:
Diabetes Any Cardiopulmonary disease history High blood pressure History of chest pain Shortness of breath Dizziness Ankle swelling Bone and joint problems Unusual fatigue Pregnancy. To benefit from strength training, you don't need long training sessions. In fact, a complete and effective workout can be done in 20 to 30 minutes, two to three days a week. If you're really short on time, another option is to do just a few exercises per day (with or without weights), making sure to alternate muscle groups.

3. What do I need to do to start exercising?

Warm up muscles before strength training. For example, go for a brisk 5- to 10-minute walk or another aerobic activity. Cold muscles are more vulnerable than warm muscles.
Depending on your fitness level or condition, you may need to start using at least a pound or two, until your body adapts to strength training. Use a minimal amount of weight for the first week, then gradually increase. Starting with too much weight can cause injury.
Stay in your comfort zone; The "no pain, no benefit" philosophy can lead to serious injury. A good habit will make you tired, but not painful.
Do eight to 10 separate exercises to work each major muscle group (hips, legs, back, chest, shoulders, arms, and abs).
Choose a resistance or a position that allows you to reach fatigue within one or two sets of about 8 to 12 reps.
Lift weights up to a count of one two and lower to a count of three and four.
Use proper breathing technique. Exhale during the exertion/contraction phase of the exercise (as you lift the weights) and inhale while returning to the starting position.
Use movements that are safe for the body.
Allow adequate rest between exercises so you can do the next exercises with proper form. In the meantime, you can stretch the muscle you just worked on or do another strength exercise that uses a different muscle group.
Your cool down should include stretching for each major muscle group.
You don't have to spend hours a day lifting weights to benefit from strength training. You can see your strength improve dramatically with just two or three 20- or 30-minute weightlifting sessions per week.
The US Department of Health and Human Services recommends incorporating strength training exercises for all major muscle groups into your fitness routine at least twice a week.
When you incorporate strength training exercises into your fitness routine, you may notice your strength improving over time. As your muscle mass increases, you will be able to lift weights more easily and for longer periods of time. If you maintain it, you can continue to increase your strength, even if you aren't as good as you started out.

* Tips to avoid injury during exercise
Do not hold your breath, holding your breath during exertion can cause blood pressure changes Avoid jerking or lifting weights. Perform exercises in a smooth and controlled manner throughout the entire range of motion. Avoid locking joints in your arms and legs. Leave your elbows and knees slightly bent as you reach the end of the movement. Listen to your body. Muscle aches and pains that last up to a few days and slight fatigue are normal after strength training, which goes away after a few days as your body gets used to the activity.

4. Tips for success

Make a bulleted list of the things you need to do to be successful, then track what you've accomplished. Determine when and where you do strength training exercises. Make yourself and your health a top priority Find a workout buddy You can join a fitness center for a better workout atmosphere when you're working out alone Book a workout schedule with a trainer to get the best workout advice Visualize yourself better to stay motivated Incorporate simple bodyweight exercises throughout the day (chair squats, pushups) Purchase aids workouts like dumbbells, resistance bands, stability rings. Follow training videos, strength training to choose the right form. Think back to any successful changes you've made in the past and learn from them. Please follow our website ( www.vinmec.com ) for more information on health care instructions, which we will update regularly.

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References: mayoclinic.org, yourfitnesspath.com