One very important tip for living healthy is to get an adequate amount of exercise. You should aim to do both aerobic training and strength training at least three times per week. Doing both of these can help reduce cardiovascular risk, obesity, and diabetes. Exercise has also been proven to reduce stress and depression.
There are many people interested in gaining muscle mass and strengthen it but they don’t know how to begin the exercise. Well, to strengthen and gain muscle mass of the body, you need to do strength training exercises. Actually, strength training exercise can be classified into three types of exercises: weight training, resistance training and isometric training. These three types mentioned are the basic exercises you must get into if you want to achieve best result.
The first type, weight training, using the weights or dumbbells as the main equipments to develop your muscles mass and increase your strength. Weight training exercises are including deadlifts, bench presses, squats, parallel bar dips and so on. All of these mentioned exercises are useful to develop your overall muscular which are helping you to build muscle size and strength throughout the entire body. For instance, performing Deadlifts exercise will work almost every single muscle in the body especially your legs and core.
The second type, resistance training, is the type of strength exercise where your body moves against the external force. Your body movements are including pushing, curling, pressing, stretching etc, whereas the external force can be gravity, dumbbells, or the body weight itself and so on. Besides this exercise will develop your muscles more strength, it’s also useful to burn much of calories in your body. You should know that resistance training doesn’t increase your muscles size but the strength. The most often of resistance exercise which taken by people is push up.
When something like tree or wall has pushed or pulled by you but it doesn’t move for resistance, thus you are doing isometric exercise. Isometric workout results a contraction of the muscles where it contraction occurs in the specific areas of your body. Your joint angle and muscle length don’t change during contraction. Besides this exercise is good for strengthen your muscles, this can also be done for rehabilitation.
Do not be a single-machine user. Exercising in many different forms is the best way to do strength training, even if you want to focus on one part of your body. Overall strength and health is more important than getting bigger biceps, so try your best to be as diverse as possible.
Before you perform on any strength training exercise, make sure that you have warmed up well. Warming up is beneficial to avoid you from injures during exercise. You can warm up with some cardiovascular exercises; for instance, you can run on treadmill machine for 8 minutes and then doing stretching so your body gets enough warm up.
To get the most benefit out of your strength training, incorporate stretches into your routine. At least one scientific study suggests that if you pause after training your muscles and spend 20-30 seconds stretching out whatever muscle (or set of muscles) it is you’ve been working, this will increase your strength.
Besides doing these three types of exercises, you have to feed your body with balanced nutritional diet and rest it properly. If you take properly these three factors then you’ll get the optimum results on strength training exercise.