Fitness and Strength Training- much higher than aerobic exercise

Fitness and Strength Training

If you want to look better than ever, you need to lose weight and gain muscle. Then two things you must do are Lift higher and Eat proper. But the question arises what exactly does it mean? Where to start? It will work well?

You might be reading this article, or on the look for fitness and strength training basic, and you’re besieged:

•    What kind of workout should I follow?

•    How often should I train?

•    Am I doing my squats right?

Fitness and Strength training

If you are doing this on your own but confused about strength training, I know how that feels. It can be scary enough to keep MOST people away from starting, It requires to build a schedule based on your experience and a clear goal and keep you accountable and on track.

If you are strong enough, life is easy for you. Carrying heavy objects? No problem. Did car stick in the mud? Push it out with ease.

Plus, whether you’re overweight and need to lose the last 7 Kg., strength training is one of the most effective ways to burn fat and build muscle.

By Lifting weight correctly we can stop the progress of and even reverse the reduction of skeletal muscle that occurs as we get older. It helps us to stay out of a hospital and live longer.

Strength training has many more benefits. Strength training helps us in losing weight (body fat) in a few different ways.

First, it helps to retain the muscle while eating a calorie deficit and losing weight.

Second, oxygen consumption level after strength training is much higher than aerobic exercise. When the workout is completed, the body needs to do a lot of work to reload itself in order to bring back to a normal state. This takes a lot of energy, and it can boost your metabolism for many hours after finishing the workout.

Fitness and Strength training can help to increase metabolism by speeding up Resting Metabolic Rate (RMR).  This is because it takes more calories to maintain muscle than it does to maintain fat.

Fitness and Strength training  Benefits

increases bone density, halts muscle loss, builds a stronger heart, helps control blood sugar, reduces your resting blood pressure, improves blood flow, improves cholesterol levels, and improves your balance. You feel more energetic, confident and less stressed. You will begin to think better. Exercising earlier in the day has been proven to help in very good sleep.

Fitness and Strength training

prevents disease and degenerative conditions. Heart disease is among the main cause of death. Strength training helps to correct issues relating to cholesterol, diabetes, high blood pressure, obesity, and inactivity. All factors are of heart disease.

In addition to ALL of the above, strength training is excitement. Strength training can help you meet your goals Whether you are looking for the most effective 20-30 minute workout to stay fit and look great, or are looking for a competitive sport. If you’re looking to improve in other areas like rock climbing, strength training is an easy choice.

Obviously, you should take a break from strength training if you’re injured, and always check with your doctor before you start a strength training program,

We often hear from thirty-year-olds and sixty-year-olds that now I am old and now strength training can’t be safe for me. So, if you think you might be “very old,” you’re probably the exact person that should be strength train.

Many studies prove that drastic results are possible in just 10 weeks of weightlifting for both men and women in their old ages.

Some argue my focus is game and wants to remain slim. Studies have shown that strength training actually increases the staying power of your muscles

If you are FAT and you need to lose weight first then it is great to start with Strength training. When you’re overweight and you want to preserve the muscle you have while losing the majority of your weight through fat. With strength training, your overall weight loss reduces slower, but you will lose shape faster. Strength training increases your metabolism and you’ll lose weight. You can see your progress in strength training and will be rewarded by seeing your strength.

Strength training works on Muscles

The first thing we need to know before we start actually lifting anything is having a basic understanding of how our muscles work.

Our muscles are made up of many smaller muscle cells, commonly known as muscle fibers.  They’re long and cylindrical, and about the size of a single thread of hair.  Muscle fibers are made of myofibrils surrounded by sarcoplasm. Our body has more than six hundred skeletal muscles, and they all work together to help our bodies move.  For instance, when you bend your arm, your bicep contracts and your tricep does the opposite in order to let your elbow bend.   Every muscle in your body works together with the other.

Common fiber types are:

•    Slow twitch (or Type I fibers)

Type I fibers are used for aerobic exercises. Here we need to convert oxygen into fuel over long periods of time. Type I fibers are extremely resistive to exhaustion but do not move very quickly. It helps in running long distances.

•    Fast twitch (or Type II fibers)

Type II fibers fire very quickly, and also fatigue quickly, so they don’t last long.

Every person has a different amount of fast twitch and slow twitch fibers, for this reason, some people tend to be naturally better at running distances than sprinting, or better at longer sets than short ones.

We are born with a specific amount of muscle.  We can increase the size of a muscle, increasing overall mass but cannot increase the number of muscle fibers, this is called hypertrophy.

You are doing two things to your muscles while strength training.

1.  Breaking down the muscle tissue. Afterward, your body will repair and rebuild the muscle back. Breaking down your muscle fiber rewarded with stronger muscle.

2. As you start to increase the repetition (rep) range, you increase the glycogen storage in the muscle and you will get your increased size.

Healing

When you are doing exercise, you are breaking the muscle fibers. When you are taking rest, you are healing and getting stronger.  So it’s important to take sufficient rest days as a part of your strength program.

It is desirable to wait for two days before working for the same muscle group again.

One thing is to remember that our muscles work together, so when you are working on your chest, you are possibly also working all of the muscles in your shoulders and your upper arms.

Recovery is different for everyone depending on factors such as what how old you are, the actual workout is, your sleep quality, diet, and other recovery elements such as massage and stretching.

See Also:    Deadlift Exercises       Push Up Exercises     Heart Rate Zone

Fitness and Strength training

For a basic strength program, working out 3-4 days a week is ample. More is not necessarily better.