The Secret to Strength Workouts
Strength training can be incredibly intimidating if you are typically confined to the cardio section of the gym. Cardio is, of course, an important part of fitness, but the benefits of strength training are extensive. Strength training not only helps build muscle, but in building that muscle, your body will in turn burn more calories when your body is at rest. Additionally, it helps avoid injury, improve your muscular endurance, and strengthen your joints and bones.
Read these seven tips to help you integrate into the weights side of the gym.
Lift with purpose
If you are able to complete the maximum number of suggested reps, about 10 to 12, without feeling fatigued, add weight at 10 to 15 percent at a time. On the other end, if you cannot finish the minimum number of suggested reps, about eight, reduce the weight in 10 percent increments until you can finish at least eight reps. The last one to two reps should feel difficult, but doable.
Balance it out
You should be doing exercises for opposing muscle groups to stave off injuries, build good posture, and to guarantee you have enough strength for your favorite physical activities. During your weekly workout routines, if you work your biceps, for example, make sure to also exercise your triceps.
Workout while you work
Try not to let your workday pass with 8 hours sat in the same spot. Try incorporating exercises while you work. For example, sitting on a stability ball will strengthen your core and keeping dumbbells or resistance bands at your desk can work a multitude of muscles. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses, and wall sits, aiming for two to three sets of each.
Take a rest day
Giving muscle groups 48 hours of rest between resistance workouts allows them time to get used to the stress they underwent. If you want to lift again sooner than 48 hours after your last session, target different muscles.
Switch up your routine
To continue seeing consistent results, you need to switch up your workout routine. This means changing the moves, order, weight, sets, reps, and/or rest periods at least every four weeks, but you should try to mix these factors up more often.
Try out a circuit
Do one set of each move in your workout without pausing to rest between the exercises. Repeat the circuit once or twice and you will burn double the calories in a half an hour when compared to your normal weight lifting routine. Or, try out a HIIT class and you will not have to worry about coming up with your own exercises or determining how many reps you should do.
Clean up around the house
Take to the outdoors and do some work around the house. Heavy yard work can burn 400-600 calories per hour, raking and bagging leaves can burn 350-450 calories per hour, gardening can burn 250-350 calories per hour, and mowing the lawn, with a pushmower, can burn 250-350 calories per hour.