Strength training is known as an anaerobic exercise. Examples of other anaerobic exercises include high-intensity interval training (HIIT) and sprinting. An anaerobic exercise does not use oxygen, but instead uses glucose for energy. This is why the exercises are at shorter intervals and higher intensities.
What activities are included in strength training?
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Free weights– kettlebells, dumbbells, medicine balls, and barbells
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Weight machines– a good way to ease into strength training if you are nervous to use free weights
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Resistance bands– you can have these at home for a quick workout when you cannot make it to the gym
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Body weight exercises– push-ups, squats, crunches, etc.
Where should I start?
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Assess your goals
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Create a plan- this helps when you get to gym, so you can just focus on your workout
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Take note of the weight and repetitions you do for each exercise.
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Mix up your workout and reassess your goals as needed
How do I make a plan?
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Warm up- dynamic stretches and walking, biking, or jogging for 5 minutes
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Decide on about 10 exercises for the main muscle groups around your body (back, biceps, glutes, chest, etc.) and complete those 2 times a week
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Complete 2-3 sets of each workout, use repetition maximum to help determine reps
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As you progress adjust your exercises to meet your goals by adding weight, different exercises, and alternating reps.
Repetition Maximum (RM): maximal weight an individual can lift for only one repetition with correct technique (Physiopedia).
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Muscle Power |
1-6 RM, performed explosively |
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Muscle Strength/power |
3-12 RM per set, fast, or controlled |
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Muscle strength/size |
6-20 RM per set, controlled |
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Muscle endurance |
15-20 or more RM per set, controlled |
Why should I strength train instead of just doing cardio?
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Improved muscle strength and tone (in turn improves cardio)
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Reduced risk of injury
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Increased endurance
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Decreases in systolic and diastolic blood pressure which is associated with an 18% decrease in major cardiovascular events (stroke or heart failure) (Physiopedia).
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Confidence boost
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Adds variation, keeps you from plateauing
Citation:
“Strength Training.” Physiopedia, . 20 Oct 2021, 21:09 UTC. 17 Feb 2022, 21:14 <https://www.physio-pedia.com/index.php?title=Strength_Training&oldid=283874>.