What are the benefits of strength training?
strength training is a serious insurance policy for your body – this is just one exercise that can help keep you mobile until you reach a healthy age.
Lifting weights is not just for bodybuilders. Strength training is a serious insurance policy for your body – this is just one exercise that can help keep you mobile until you reach a healthy age.
Have you ever wondered why sagging skin appears in older people? What about fat folds? From time to time, overweight and obesity occur only because the activity of the metabolic process has decreased. This happens because you have lost muscle tissue. From about 40 years of age, up to one hundred and fifty grams of muscle mass is lost annually, which takes part in metabolism and day after day requires more calories than fat. The more muscle you lose, the more your metabolism declines and the more weight you accumulate. Even if you don’t eat a single extra calorie, you will still gain weight.
What’s the solution? Either sharply reduce the number of calories consumed, or speed up your metabolism. The only proven effective way is to build muscle tissue through consistent strength training. With non-stop exercise, you will be able to burn over 300 calories per day.
But eliminating excess weight is not the only benefit of strength training. As a result of the experiment, which was carried out with forty representatives of the fairer sex who had reached postmenopausal age, it became clear to everyone that after strength training twice a day for half an hour for a year, their bodies began to look 15-20 years younger. The skeleton of all representatives of the fairer sex, without exception, became stronger, and did not soften, as is always the case with representatives of the fairer sex at their age, and strong muscles developed. Strong, supportive muscles and a strong spine mean more than simply excellent posture—they can help you move more actively and more easily.
Do exercises to strengthen your abs while waiting for the water in the kettle to boil. Stand in the doorway. Spread your arms, resting on the doorposts at a height just below shoulder level. Spread your legs and stand on your tiptoes. There should be a straight line from your head to your toes. Bend your elbows, slowly moving your upper body to a position perpendicular to the door frame, tensing your abdominal muscles and keeping your legs straight. Return to the starting position at a slow pace.
the only thing is that as soon as you say the words “strength training,” people immediately imagine a gymnasium filled with various exercise equipment, and representatives of the stronger sex puffing with effort. In reality, strength training is any exercise that forces your muscles to work, which can be achieved using your own personal body weight. You don’t really need to do this in the gym and buy a special suit. And there’s no need to puff and puff either!
If you come to a gymnastics club, ask the instructor to prepare a personal strength program for you. If you prefer to exercise at home, here are the 4 most harmless exercises that strengthen the main muscle commands.
A COMPLEX OF ANTI-AGING EXERCISES
Try to do this gymnastics at least once weekly. If you have time, then two or three times a week, but certainly with a break of one day, in order to give the muscles a rest. To warm up, march in place for five minutes, and then stretch your entire body at a slow pace. Do any exercise at a slow pace until you feel that you can no longer do it (this can be called “muscle fatigue”). Based on your physical condition, do these exercises five, ten or twenty times.
SQUATS WITH LEG THROWS TO THE SIDE
Stand on the floor and place your feet slightly wider than shoulder-width apart. Lower your hips as if you want to sit down, hold this position for one breath, then briefly stand up, throwing your right leg to the side. Return to the starting position and repeat the exercise, this time kicking out your side leg.
LEG LUNCHES
Stand on the floor with your feet shoulder-width apart. Take a huge step back with your right foot, placing the balls of your toes on the floor. Slowly lower your right knee to the floor, keeping your non-dominant leg bent. Try to squat as low as possible, then push off with your right foot and return to the starting position. Repeat the exercise, lunging backward with your non-dominant leg.
ABS EXERCISES
Lie down on the floor with your arms straight and shoulder-width apart. Keep your knees straight; your back should be flat. Perform push-ups using your hands, keeping your abs engaged throughout.
WEIGHT LIFTING
For this exercise, you will need two kettlebells or water bottles. Stand with your feet shoulder-width apart. Hold the kettlebells in your hands, palms down. Slowly raise your arms straight out in front of you until they are at chest level. Return to the starting position and repeat.
