Health and Fitness Benefits of Weight TrainingGet Fit, Lose Weight, Build a Great Body, and Prevention
Many people benefit from our training, but they are one of the two most commonly defined types.
Health, self-esteem, mind-body fusion
Adjusting and deferring injury or chronic health conditions
Weight training for health and mind-body fusion
Body type and temperament, longevity, good bodybuilding, playfulness, socializing and having fun, are what we focus on today.
The benefits of this list are all supported by health or fitness professionals, or decades of practical experience, supported by some scientific research, or something else. The basic concepts of this category are prevention health and maintaining a healthy lifestyle and physical appearance.
Bodybuilding, shipping, sculpture and competition
Some people are almost secondary to such self-esteem, health, confidence, tonality and confidence, and many, many other benefits. It is a way of life and a satisfying one. Try these Top 10 Exercises.
You know about this. Exercising for 30-60 minutes every day helps maintain weight, especially when paired with a healthy, energy-neutral diet. Weight training is an important part of the mix, boosting muscle strength, tone, and overall, contributing to an efficient metabolism.
Strength and balance
You work together effectively to increase your overall function in areas such as strength, joints and muscles balance, flexibility, endurance and injury prevention. Aging training can revolutionize the maintenance of functioning in old age; The unsteadiness that leads to muscle mass decline and aging may be as inevitable as thinking once.
Bone strength and density
Did you know that weight loss alone reduces bone mass and density through calorie restriction? Weight training is a great companion for any weight loss program because it helps maintain bone density while reducing excess fat. Muscle Building and Impact Exercise strengthens the bones when the tendons and tendons interact with the bone in the attachment bones and produce growth stimulation.
Improve health, immune system and sleep
It's a little too good to be true, doesn't it, do weight training improve these things? But think about this. Regular exercise improves sleep patterns; It has no expression. Both moderate exercise and good sleep enhance immune function. Putting it all together through weight training, all of these integrated areas have a great health promoter.
"Health" is a catch-phrase for good health, good health and immunity. Regular, progressive weight training as part of the exercise protocol can improve your self-esteem, confidence, and help prevent or correct depression.
Want to learn about the benefits of weight training for chronic health conditions?
Check out the benefits of weight training for chronic physical conditions.
Singh N., Clemens K.M., Biederne M.. A randomized controlled trial of the effects of exercise on sleep. Sleep . 1997 Feb; 20 (2): 95-101.
The role of resistance training in heart disease. Med Choice Sports Exercise. 1998 Oct 30 (10 Suppl): S396-402. Review.
Vivis M, Roth M, Zacho M, et al. High intensity resistance and improved cardiovascular training in cancer patients treated with chemotherapy. Scand J Med Ski Sports. 2006 Oct; 16 (5): 349-57.
Singh N, Stavinos TM, Scarbach Y, et al. A randomized controlled trial of high-intensity low-intensity weight training versus general practitioner care for adult clinical depression. J Gerontol Adv Oil Sci Med Sci. 2005 Jun; 60 (6): 768-76.
4 Basic Strength Training Principles for Muscle Building
Weight training for muscle strength
Exercise trends come and go, but these four principles are the foundation of an effective and productive strength training program.
1. Choose strength exerciseWhatever exercise you do is the starting point for creating an optimal workout. You should make the most of each exercise. For example, choosing multiple-leg joint exercises, such as squat and one-leg stretches, can give you a greater return on your fitness investment.
Why? For one thing, you work several muscles in one squat. Single joint exercises tend to isolate a muscle. Using the leg extension example, your quadriceps - the muscle in front of your thigh - can cause muscle imbalances and possibly injury, and work. In addition, many joint exercises are more likely to simulate movements in real life, or real sports. In real life we use many muscles and joints to move very quickly. Keep that in mind when you choose your exercises for training.
You may have to deal with exercises. Three to five intense intensive exercises are perfect. Don't think that you can do 15 strength exercises in one session and get more intensity training. With many exercises, you tend to fatigue before you finish or to reduce your overall output and get a lower quality workout.
The optimal time for a full strength workout at high intensity is about 30 minutes.
2. Frequency of strength trainingTwo factors determine the strength of your strength. For this reason, many strength exercises and short, high intensity weight workouts should be developed two days after a day to allow the muscle to rebuild and rest.
Studies have shown that the muscles continue to build up and strengthen the fiber for up to a week after a workout. This underscores the importance of modifying high training intensity with adequate rest periods to build muscle.
3.One set for many othersThere is a lot of discussion about how often to exercise. Bottom line, if you can do a set of fatigue, that's enough. The reason most people want to do multiple sets is that they don't perform at maximum intensity first.
There are other reasons to do multiple sets and the biggest one is safety. Performing a set of maximum effort can increase your risk of injury if you are not completely warm or if you are not using the right lifting technique. Sometimes, it is wise to use a set to make sure you are not over-sleeping (lift more than you can safely lift).
Research backs up the idea that training multiple sets of one set produces the same strength gains and it does it in less time. If you are experienced and skilled at lifting weights, go ahead and make a failed first attempt, but by warming up your pill or stimulating your lighter weight, make sure your muscles warm up first. For a few representatives.
4. Number of recovery timesThere are lots of different suggestions for how many reps to do during weight training. How much you need to do depends on your training goals and current level of fitness. Strength Training Enhance both functional strength (how much you can lift) and muscle hypertrophy (how big your muscles grow).
Excessively slow twitch during weight lifting sessions stimulate muscle fibers and promote muscle endurance. During weight training fewer repetitions (heavier weights) activate faster twitch muscle fibers and increase strength and muscle size.
One simple way to get the best of both of these training methods is to vary your training again. Because strength is both important to overall athletic conditioning, many strength training specialists will repeat through the 8-10 week training cycle. Keep in mind that even if you perform 50 repetitions, high intensity lifts will still need to be performed. If you are tired of the last repetition to promote functional muscle growth, you should be overweight.