Strength Training 101: A Beginner’s Guide

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Strength Training 101 A Beginners Guide
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(No Transcript)
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• Your muscles follow the logic of use it or lose
  it. Know the basics of strength training and
  learn to engage your muscles in varied ways
  through strength training for quicker results!
• As a gym newbie you get intimidated by the sight
  of muscular men grunting while lifting weights.
  You ignore the machines with pulleys and levers
  and contentedly continue with your cardio because
  strength training is for building muscles. Little
  do you realize that strength training workout is
  for anyone who wants to get fitter irrespective
  of gender and age? The benefits offered by
  strength training make it a wholesome workout
  that ticks off most of your fitness goals.

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• Strength training also known as resistance
  training or weight training is an exercise that
  causes muscles to contract against resistance
  provided by external weights which leads to
  increase in strength, tone, endurance and mass of
  the muscles involved.

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• Strength training produces a number of beneficial
  changes at the molecular, enzymatic, hormonal,
  and chemical levels in your body, helping to slow
  down and even reverses many of the diseases
  caused by a sedentary lifestyle, including type 2
  diabetes, Alzheimers, osteoporosis, and heart
  disease.

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• 1. There are many benefits of strength
  training. Other than bulking, strength training
  sustains weight loss. A recent study revealed
  that women who followed a weight-training routine
  3 times a week increased the amount of calories
  burned in normal daily activity (in addition to
  those burned during exercise), helping them to
  maintain their current weight.

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• 2. Additionally strength training exercise is
  good for your bones, decreases the risk of injury
  and boosts your energy levels and elevates your
  mood.
• 3. American Heart Association has found that
  moderate weight training offers benefits to
  people with heart disease.

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• So, talking about strength training guide for
  beginners, terms like set and reps stand out
  for you. A rep (repetition) indicates one
  complete motion of an exercise a set is a group
  of reps. Thus, if you performed two sets of 10
  reps of bicep curls, this means you did 10 bicep
  curls, rested, then did 10 more.

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• Body weight exercises are the simplest way of
  getting started on strength training. They
  require no special equipment and no place to
  schedule. Squats, push-ups, hand stand push-ups
  and planks classify as body weight exercises.

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• Hand weights and dumb bells are more or less the
  same, but hand weights are lighter and can be
  used for exercising muscles anytime.  Keep them
  handy and do a few sets of bicep curls when the
  commercial break appears on the idiot box.
• Dumb bells are weights more than 10 pounds. As a
  beginner, it isnt necessary to overload on heavy
  weights right away start with a pair that feels
  comfortable for your needs and tires you out in
  about eight to 10 reps.

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• Kettlebells looks like a cannonball with a
  handle. Use kettlebells to pack on more muscle
  and to get ripped faster. Kettlebells will help
  you develop more power in your hips, legs and
  glutes.
• A barbell is a 5 to 7 feet long steel bar, which
  can be thick or thin and has engravings on it to
  help the lifter maintain their grip. Weight
  plates are slid on the outer portions of the
  barbell and are secured with collars to prevent
  them from sliding off during the exercise.

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• Barbells are easy to learn the basic lifts and
  are used for weight training, Olympic lifting and
  power lifting. Owing to its stability barbell
  allows you to go easier with lower body movements
  like the squat and deadlift.
• Resistance bands allow you to get a full body
  strengthening workout without weights.