The first thing that everyone needs to know is that there are two types of exercises: strength training and cardio exercise. Strength training exercises require more energy than cardio exercise because they involve muscular contraction of muscles which have been trained with weights. Therefore, it requires more effort to perform them. However, if done properly, strength training exercises can improve your overall health and fitness level.
Cardio exercise is performed at rest or while moving. Cardio exercise helps you lose weight and maintain good cardiovascular health. Some of the benefits of doing cardio exercise include reducing your risk of developing heart disease, diabetes mellitus, high blood pressure, stroke, arthritis and osteoporosis. Many studies show that regular aerobic activity may lower your risk of death from any cause by up to 30%.
Strength training exercises require a certain amount of time and energy. If you do not have enough time or energy to complete these exercises, then they will not produce results. Therefore, you need to make sure that you get sufficient amounts of sleep and eat well before starting strength training exercises.
In order to develop your body’s physical abilities, it is necessary for you to lift weights. When lifting weights, your muscles become stronger; therefore they are able to handle more stress during their work. It is also necessary for you to engage in cardiovascular training to burn fat, improve your heart health and increase energy levels.
Strength training exercises are divided into four types. They are the isometric, isotonic, aerobic and anaerobic exercises. Isometric exercises require you to exert force on an object without any movement in the joint. On the other hand, isotonic exercises require you to move a weight against constant resistance that does not move. Isotonic exercises involve lifting and lowering a weight.
With aerobic exercise, the primary goal is to improve your heart and lung fitness. On the other hand, anaerobic exercises improve your ability to temporarily increase muscle strength and power.
In order to maintain good health and improve your strength and energy, you need to perform about three sets of 10 reps of each exercise at least two to three times per week. You should also take about 48 to 72 hours of rest in between sessions.
Beginners should start with exercises that are easy and fun for them. It is preferable for them to start with the upper body. Beginners can perform exercises such as dumbbell flyes, seated press, bent over row, flat barbell bench and bicep curls. They should start with light weights and move to heavier ones as they gain strength.
You should maintain good posture during strength training. You should also keep your head up, keep your back straight, keep a slight arch in your lower back and tuck in your chin. When lifting a weight, you should make sure that you do not bend your elbows excessively and keep them pointing along the direction of the floor. The rule is: do not swing the weight, instead use your muscles to lift the weight.
When you are performing strength training exercises, it is important that you should not overdo it. This is because your muscles will not have time to recover if you are training too much and this may lead to injury. You should also take a rest from strength training exercises at least once every five to seven days.
You can maintain good nutrition by eating foods rich in nutrients such as fruits, vegetables and whole grains. You should also eat lean meat, low-fat dairy products and plenty of fish. Besides eating balanced meals, you should also maintain a proper hydration level by drinking plenty of fluids such as water and juice.
Besides strength training, you can also do stretching exercises in between strength training sessions. Guidelines for stretching exercises are similar to those for strength training exercises. These exercises should be performed at least once every five to seven days.
Sources & references used in this article:
Strength training past 50 by W Westcott, TR Baechle – 2015 – books.google.com
Weakness and strength training in persons with poststroke hemiplegia: rationale, method, and efficacy. by C Patten, J Lexell, HE Brown – Journal of Rehabilitation …, 2004 – rehab.research.va.gov
Norms for fitness, performance, and health by A Bean – 2015 – Bloomsbury Publishing
First, break all the rules: What the world’s greatest managers do differently by J Hoffman – 2006 – books.google.com
The 80/20 Principle: The Secret of Achieving More with Less: Updated 20th anniversary edition of the productivity and business classic by M Buckingham, C Coffman – 2014 – books.google.com
People, places, and public policy: Some simple welfare economics of local economic development programs by R Koch – 2011 – books.google.com