November’s Goal
Beginners
and Beyond
Strength
Training
Add strength training to your
fitness routine
3 times per week.
Benefits to strength training
Need some motivation to add strength training to your
fitness routine? Keep in mind these 10 benefits to
strength train the next time you need some
encouragement.
1. Builds stronger core = Better posture
There are over 650 muscles in the human body. Strengthening your
muscles, particularly those around your core will give you better
posture.
2. Improves sleep hygiene
60% of those who strength train get on average 7 hours or more of
sleep per night.
3. Improves heart health
Improves blood cholesterol levels and lowers
blood pressure by as much as 20%.
4. Burns more calories while resting
Strength training increases basal metabolic rate
so you burn more calories while at rest.
5. Functions as a natural anti-depressant
Strength training releases your natural feel good endorphins.
6. Helps prevent and manage
disease
Strength training can balance glucose
level thus managing the risk of
diabetes. Also aids in preventing
obesity, arthritis and depression.
7. Reduces body fat
Adding just two lifting sessions a week
can reduce body fat by 7%.
8. Improves confidence and body image
Building strength is empowering and can lead to increased
confidence and body image.
9. Breathe easier
Strength training has shown to increase VO2
max; the maximum capacity to use and
transport oxygen.
10. Reduces risk of injury
Building strength and muscle will reduce your
risk of injuries such as ACL tears and back
pain.
Source: http://dailyburn.com/life/fitness/reasons-women-should-strength-train-infographic/, http://www.ahealthblog.com/strength-trainingcounteracts-muscular-atrophy-in-old-age.html
Free Weights vs Machines vs Body Weight
If you are new to strength training, the number of
different machines, types of free weights and
variations of body weight exercises can be
overwhelming. Knowing the difference between
free weights, machines and body weight
exercises, and your ultimate fitness goals and
fitness ability level, is the key to determining
what option is best for you.
Free Weights
Free weights can be classified as any object or device that can move freely in a
three-dimensional space. Some popular examples included dumbbells, barbells
or medicine balls. Free weight exercises are great for those who are beyond the
beginner level as they offer the most variety and stimulate stabilizing muscles as
well as prime movers. Free weight exercises also resemble every day functional
activities more closely and can improve balance.
Machines
Typically when you walk into a gym the first thing you see is a line of machines.
Machines are great for beginners as you can easily select the appropriate weight
and you are guided through a controlled range of motion; important for injury
prevention.
Body Weight
Body weight exercises are technically considered free weight exercises as you
use your body as the weight. This is the least expensive and convenient way of
exercising as no equipment is necessary. Body weight workouts tend to be very
efficient as you can easily combine strength and cardio training exercises. Body
weight exercises are suitable for all fitness levels, however advice on technique
and safety, as well as occasional supervision is recommended for beginners.
Creating your strength training
program
A good strength training program includes
exercises that target all major muscle groups. The
following are basic exercises sorted by muscle
group. When designing your program, choose 1
exercise targeting each muscle group and be sure
to consult with a fitness professional for tips on
proper technique:
•Chest: Pushups or bench press
•Back: Seated row, standing one-armed row or lat pulldown
•Shoulders: Shoulder press or dumbbell raise
•Biceps: Biceps curls
•Triceps: Dips or triceps extensions
•Quadriceps: Lunges or squats
•Hamstrings: Deadlifts or lunges
•Abs: Plank or crunches
Choosing the number of reps and sets
Choosing the number of reps and sets should be based on your fitness goals.
1-3 sets of 10-12 reps is recommended for fat loss whereas 3+ sets of 6-8 reps to
fatigue is recommended for gaining muscle. For general health and endurance, 1-3
sets of 12-15 reps is recommended, using enough weight to only complete the
desired number of reps.
Rest and recovery
Be sure to rest for 30 seconds to 1 minute between each set.
2 to 5 minutes of rest should be taken when lifting heavier weights to fatigue.
Source: http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm
Warm up and Cool down
Along with any strength training workout it is important to remember to do a
proper warm up and cool down. Here are some tips to keep in mind when
planning your warm up or cool down:
•Warm up and cool down should last for 5 to 10 minutes each. The more
intense your workout, the longer the warm up and cool down should be.
•Warm up should include some basic movements mimicking the exercises you
will be doing. For example, if you will be doing squats, leg lifts and butt kicks
would be appropriate warm up exercises.
•Warm up should include some cardiovascular training at a low intensity to
increase the heart rate. A cool down should include the same to allow the heart
rate to decrease.
•Cool down by stretching all muscles that you worked, holding each stretch for
15-30 seconds.
•Breathe! You should have a breathing rhythm throughout your entire workout.
Rest
Strength training causes small muscle fiber tears. These micro-tears promote
muscle growth but require time to heal. Give your working muscles at least 48
hours rest before your next strength training session.