If your workout routine doesn’t include strength training exercises, you’re probably not reaching your goals as quickly or effectively as you could be. Long considered the domain of meatheads looking to get buff, there’s a place for resistance training in nearly any fitness regimen. For those seeking weight loss, strength training is among the best ways to burn fat. For those looking to combat the effects of aging, lifting counteracts the loss of muscle mass that begins in your 30s. And for those who want to bulk up, of course, resistance work is key. Which strength training exercises you should do, however, that’s more open for debate; everyone seems to have varying opinions on which exercises are most effective, which are superfluous, and which are downright dangerous. But there are a number of safe, effective strength training exercises that are suitable for most of us, so long as we use proper form and the right resistance. Benefits of Strength Training ExercisesSense of accomplishment not enough? The advantages of weight and resistance training offer plenty more reasons to expand your fitness routine. Burn fatWhen you do an intense resistance training program like A Week of Hard Labor or Body Beast, the “afterburn effect” of excess post-exercise oxygen consumption (EPOC) keeps your metabolism elevated for up to 72 hours afterward. That facilitates the burning of fat long after a workout, compared with lower- and moderate-intensity cardiovascular exercise. Build muscleFat loss is just one component of any body transformation. The other is muscular development, which can go just as far in determining how you look. For men, that may mean added size, while for women it will most often mean shape, as they lack the hormonal makeup to gain that kind of mass. That’s even more important if you’re losing weight — 25 percent of which may be muscle — to dieting and low-intensity cardio. Strength training exercises can help preserve and even build muscle fiber that might otherwise be lost, which is especially crucial for those in their 30s and beyond, when muscle mass naturally decreases. Boost metabolismIt takes energy to sustain muscle, so the more of it there is, the more calorie-burning capacity you have. That makes your body more metabolically active and efficient, even while at rest. Strengthen bonesBones under stress respond not unlike muscles under stress, stimulating the release of osteoblasts that build new bone tissue. An estimated 1.5 million people suffer an osteoporosis-related fracture every year, so resistance training is a natural complement to calcium and vitamin D intake. Reduce injuriesStrength training builds stronger ligaments and tendons, and promotes more balanced body mechanics, decreasing the likelihood of injury during exercise and in daily life. 9 Essential Strength Training Exercises You Can Do at HomeThe following exercises should be part of any rounded resistance program. Incorporate them into the appropriate workouts to ensure proper development of the body’s major muscle groups. Weightlifting Exercises With DumbbellsDumbbell bench pressTarget muscles: Chest, as well as the triceps, shoulders
Dumbbell squatTarget muscles: Quads and glutes, but also hamstrings
Bent-over rowTarget muscles: Back, as well as the shoulders, biceps, and core
Standing dumbbell curlTarget muscles: Biceps
Lying triceps extensionTarget muscles: Triceps
Single-leg calf raiseTarget muscles: Calves
Shoulder pressTarget muscles: Shoulders, upper back, and triceps
Strength Exercises Without EquipmentPlankTarget muscles: Core
Single-leg elevated-foot hip raiseTarget muscles: Glutes, quads, hamstrings, and core
from https://www.beachbodyondemand.com/blog/strength-training-exercises-at-home
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