Strength exercises: a healthy sport that keeps you away from gyms
What do you know about strength exercises? Are you doing it correctly
Strength exercises, or what is also known as resistance exercises, are one of the most important exercises that give the body fitness and contribute to maintaining and supporting the physiological functions of the body
as these exercises may contribute to reducing the risk of chronic diseases and delaying aging, continue reading to learn more about strength exercises
What is meant by strength training
Strength exercises are a group of physical activities designed to improve muscular fitness, and the basic principle of these exercises is to apply load and overload muscles using free weights, weight machines, or body weight, as the practice of resistance exercises regularly helps prevent the natural loss of lean muscle mass that comes with aging.
These exercises are an important part of general fitness for all age groups, especially people who have health problems, such as: obesity, arthritis, and heart disease.
Benefits of strength training
There are a range of benefits that accrue to the body after practicing resistance exercises, including the following
1. Strengthening the bones
With age, the bone structure weakens and the risk of osteoporosis increases. In contrast, strength exercises help prevent its deterioration by stimulating bone cells to work, which strengthens the bone structure.
2. Reduce body fat and build lean muscle
These exercises get rid of body fat and help you burn more calories, as the increase in muscle mass increases the metabolic rate during rest, which causes the body to burn more calories.
Accordingly, exercise should be done regularly with a proper diet to build lean muscle.
3. Muscles become healthier
Strength exercises are directed directly to the muscles, as these exercises contribute to the activation and continuous building of the muscles and maintain their strength in good condition with age.
4. Increase body flexibility
Resistance exercises contribute to the continuous movement of the joints and build the muscles around the bone, and this contributes to softening the joints, reducing swelling and reducing the incidence of fragility, especially for those who suffer from arthritis.
5. Reduce the incidence of chronic diseases
Practicing strength exercises contributes to reducing the chances of heart attacks and strokes by up to 70%, and reduces the chance of developing type 2 diabetes through the contribution of exercise to treating glucose, increasing metabolism and losing weight.
Types of strength exercises
There is a group of strength exercises that depend on body weight or the use of free weights or machines. It is recommended for healthy people to practice a group of resistance exercises at least twice a week. As for people who have health problems, they should consult a specialist, and these types include the following:
Weightlifting exercise: targets the muscles of the arms, and is by lifting different weights.
Stomach exercise: Stomach exercises are the most popular exercises that mainly target the abdominal muscles.
The lunge exercise: targets the muscles of the legs in general and the muscles of the thighs and the muscles of the buttocks in particular.
Push-up: targets the pectorals and triceps muscles.
Squat exercise: one of the resistance exercises that target most of the muscles of the body, especially the muscles of the legs in particular.
Some of the daily routine activities and chores that are included in strength exercises, including: climbing stairs, dancing, gardening, and riding a bike.
Tips for doing strength training
As follows, a set of tips and instructions that must be adhered to before practicing strength exercises, namely
Make sure to do all muscle exercises that include all muscles of the body.
Exercising two to three times a week.
Gradual weightlifting, and committing the first 4 weeks to lifting light weights.
Maintaining the body's body during exercise, such as: straightening the legs, tightening the abdominal muscle, not shaking the shoulder and keeping it back in line with the ears.
It is recommended to take breaks between one session and the other in a week, and at least 48 hours between the two sessions, with enough sleep to avoid the occurrence of ruptures in the muscle tissue.
Avoid holding your breath while lifting weights, and keep breathing in by exhaling while lifting the weight and inhaling when lowering it.
It is recommended to do aerobic exercises with resistance exercises.
Avoid speed when exercising, and follow slow and controlled movement.
You must warm up before doing any exercise for an appropriate period in order to prepare the body for the exercises.