Strength Training is made to strengthen us, but most people thinks that it is just for body builders. Well, the truth is that strength training is for everyone as we all could benefit from it. It is just that body builders’ take their exercise routine to the extreme, but you don’t have to go there just to see results.
As we grow older our body becomes weaker, but don’t fret as this could be reverse with the help of strength training. Needless to say, this is the fountain of youth that most people are looking for. It helps us to be strong and keep our body in tack as we grow older. This also helps to prevent or control diseases such as diabetes, osteoporosis, arthritis and other various forms of heart diseases.
Well, it’s time to stop talking about what strength training could do for us and more about what we need to do. Here are the strength training routines that we need to do:
Do warm-up and stretches for around 5 to 10 minutes. Start with walking for five minutes and then do stretching for another five minutes.
It is important to have the right form when you are just starting, so focus on that and forget about how much you could lift. Most people would just jump in and do the routine with heavy weights as they want to impress others. This is the wrong way as it causes injuries. If you want to be stronger then you need to forget about impressing others and focus on the form when you are just starting out. Start out with no or light weights, so you can focus on your form.
Focus on the slow tempo and don’t follow anyone you see doing it faster than it should be. Count to three as you lower the weight. Hold it for a little bit and start counting up to three once more as you lower the weight.
Don’t forget to breathe slowly as that would make sure that your body won’t be deprived of oxygen. Exhale as you lift, pull or push and then inhale as you go back to the starting position.
Don’t forget to increase the weight as you feel that you are getting stronger.Strength training is about consistency and progressivity. Overtime, you would feel that the weight is getting lighter and that would be the best time to increase the weight. It is recommended to add 1 to 2 pounds when working on the arms and 2 to 5 pounds when working on the legs as you grow stronger. If you got tired while doing it then you are doing it right.
Stick to your routine. Base on your personal preference you could choose whenever you want to exercise, but you would need consistency to see results.
Don’t forget to rest a little bit.Daily exercises would be great, but the problem is that we need to rest, so that the body could be fully recovered. The muscle fibers gets tear as we lift heavy weights, so we need to rest it a bit from time to time. We need around 48 hours of rest for the body to fully recover.