You walk, run and ride a bike to keep your heart and lungs in healthy. You stretch your muscles and do yoga to stay toned and flexible. But are you also doing regular strengthening exercises? This blog topic by CRB Tech Reviews discusses the importance of strengthening exercise in building muscles.
Resistance exercises or strengthening keep your muscles that supports your back, abdomen, knees, chest, shoulders, neck, and wrists strong and less likely to get injured. Strong muscles is of greater endurance and energy, a faster metabolism, and better posture.
Strengthening exercises work for muscles as they move against resistance. This resistance might come from workout machines, free weights or barbells, elastic bands, water, stairs, hills, cans of vegetables from the pantry — even your own body weight as you perform a push up.
For instance, walking on a treadmill becomes strengthening if you raise the incline of the treadmill.
Just as aerobics keep your heart in great condition, regular strengthening exercises will keep your other muscles strong and healthy.
Strengthening hip and leg muscles is very important, so you can lift objects from the floor using your leg muscles rather than those in your back.
Strengthening exercises also develop muscle growth. The more muscle mass you have, the more calories you burn all day.
Strengthening exercises lower BP and maintain cholesterol levels, and make your bones strong.
Weight Machines or Free Weights?
Weight machines and free weights both have advantages and disadvantages too. Machines help you do the movement with proper form.
Machines also isolate some muscle groups, letting you target your biceps, triceps, leg muscles, abdominal muscles, chest, shoulders, back, or other area.
Free weights are more convenient. Although free weights require strong hands and wrists, they let you do more types of exercises and give you a greater range of motion than machines.
Owing to the risk of an injury with free weights, it’s best to exercise with a guide or instructor while using heavy weights.
Get trained well to avoid injuries.
How Do I Begin?
Start with a light resistance at first. Add more weight gradually as you get stronger. Start slowly, and allow your body to adjust.
Don’t hold your breath during the exercise. Follow this pattern:
- Exhale while pushing against the resistance or weight.
- Inhale while there is very little or no resistance.
It takes only 2 weeks for your muscles to get used to resistance exercise. Always take a day or two off for rest after training, even when your body is adapted to the exercise.Your muscles need a rest period to get stronger.
If you stick with your strengthening routine, within a few weeks you’ll start to feel stronger, have a good posture, and have noticeable muscle condition.
Only you will know how much weight you can bear during exercise.
You are required to choose weights and exercises that fit your size and ability.
So with the words of caution, try out strengthening exercises for great muscles.
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