Every time you arrange training, you need to pay attention to maintaining a stable balance between strength training, endurance training and cardiovascular function training. Today's topic, "strength training", plays a decisive role in this balance. Strength training has been shown to increase bone density, increase lean muscle mass, improve posture, and reduce the risk of injury. Increased bone density means greater bone strength, which is extremely beneficial in preventing injury, pain, and arthritis. The increase in lean muscle volume can speed up metabolism and increase daily calorie consumption.
Frequently asked questions about strength training include: "What is the right weight for me?" and "How many sets and how many repetitions will the training be effective?" The first thing I want to say is that everyone’s “body” is different and the body responds differently. When some people practice, they are still putting pressure on their muscles when others find it difficult to persist even if they add a little more. Strength training is a step up from weight training. Proper form and technique are a must, and if each exercise is performed improperly, sports injuries are likely to occur. If you're still unclear about your situation, you can turn to a personal trainer or another fitness enthusiast.
"Strength Training" Beginner's Guide:
1. You can do some weight-bearing exercises to warm up, such as push-ups, pull-ups, sit-ups, etc.
2. When practicing every day, pay attention to the matching of strength exercises between various muscle groups (Monday: the matching between chest/back, Tuesday: the matching between biceps/triceps, Wednesday: the matching between legs/shoulders) ,etc).
3. No more than 1 hour a day, and practice at least 4-5 days a week.
4. During the initial training, repeat each group 10 times for a total of 3 groups. The weight of each group gradually increases (the first group: 25 pounds, the second group: 35 pounds, and the third group: 45 pounds).
5. After one week, increase the number of groups and reduce the number of repetitions (first week: 3 groups, 10 times; fifth week: 4 groups, 8 times)
6. Rest at least 30 to 90 seconds between each set to allow muscles to recover.
7. Practice under supervision to avoid injury.
8. There should be appropriate organizing activities, such as appropriate stretching exercises, or strength exercises without adding weight
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