STRENGTH TRAINING - BECOME STRONGER, MORE SLIMMED AND HEALTHIER

Strength training is an important part of an overall training program. MORE MUSCLES LESS FAT Do you want to reduce body fat, increase muscle mass and burn calories more efficiently? And the fact is that a well-trained muscle has an even better ability to use fat as fuel than an untrained one. Strength training is therefore important for fat burning because it increases our muscle mass, which in turn gives us greater energy consumption and fat burning throughout the day. Strength training is a key component in overall health and fitness for all. Your muscle mass naturally decreases with age. So if you do not maintain the muscles and train, they will disappear, the older you are the faster. Your body fat percentage will increase over time if you do nothing to replace the muscle mass you lose over time. Strength training can help you maintain and improve your muscle mass at any age.

STRENGTH TRAINING CAN ALSO HELP YOU WITH: Strengthen your legs in the body. By exercising, strength training can increase bone density and reduce the risk of osteoporosis. Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Improve your quality of life. Strength training can improve your quality of life and improve your ability to perform everyday activities. Strength training can also protect your joints from injury. Building muscle can also contribute to better balance and can reduce the risk of falls. Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes. Develop your thinking skills. Some research suggests that regular strength training and aerobic exercise can help improve thinking and learning ability for older adults. Strength training can be done at home or in the gym Without tools: The training takes place with only your body. You can do many exercises with little or no equipment. Try push-ups, pull-ups, planks, lunges and squats etc. Exercise with rubber bands: Resistance bands are a cheap, lightweight rubber hose that provides resistance when stretched. Exercise with suspension strap: A static strap (Type strap) that is hung over a door or a mounted roof bracket. Can with advantage be used outdoors where you attach it round t e x a tree. The resistance becomes your own body weight and how you angle it determines the resistance. Exercise with free weights: Discs and dumbbells are classic strength training tools. If you do not have weights at home, you can use used medicine balls or kettlebells. Weight machines: Most gyms offer different weight machines. You can also invest in weight machines for home use.

GETTING STARTED If you have a chronic condition, or if you are older than 40 years and you have not been active recently, check with your doctor before starting a strength training program or an aerobic training program. Before you start strength training, consider warming up with a brisk walk, test bike or other aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than warm muscles. CORRECT WEIGHT AND NUMBER OF REPETITIONS Choose a weight or resistance level that is heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a particular exercise, gradually increase the weight or resistance. Research shows that a single set of 12 to 15 repetitions of the right weight can build muscle effectively in most people and can be as effective as three sets of the same exercise. As long as you take the muscle you are working on to get tired - which means you can not lift another repetition - you do the work required to make the muscle stronger. And getting tired at a higher number of repetitions means that you are likely to use a lighter weight, which will make it easier for you to control and maintain proper shape. To give your muscles time to recover, rest a full day between workouts of each specific muscle group. Also, be sure to listen to your body. If a strength training exercise causes pain, stop training. Consider trying a lower weight or try again in a few days.

THE RIGHT TECHNOLOGY It is important to use the right technique for strength training to avoid injury. If you are new to strength training, work with a personal trainer (PT) or other training expert to learn proper technique. Remember to breathe when you do strength training. RECOMMENDATION: Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of strength training a week. Good if you spread it out over the course of a week. GETTING STARTED If you have a chronic condition, or if you are older than 40 years and you have not been active recently, check with your doctor before starting a strength training program or an aerobic training program. Before you start strength training, consider warming up with brisk walking or other aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than warm muscles. Choose a weight or resistance level that is heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a particular exercise, gradually increase the weight or resistance. Research shows that a single set of 12 to 15 repetitions of the right weight can build muscle effectively in most people and can be as effective as three sets of the same exercise. As long as you take out the muscle you work with to the maximum - which means you can not lift another repetition.

REST AND RECOVERY To give your muscles time to recover, rest a full day between workouts of each specific muscle group. Also, be sure to listen to your body. If a strength training exercise causes pain, stop training. Consider trying a lower weight or try again in a few days. WHEN CAN YOU EXPECT RESULTS You do not have to spend hours a day lifting weights to benefit from strength training. You can see a significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week. The Kickstart team