The Benefits of a Strength Training Gym
In a strength training gym, people engage in exercises to build muscle, improve joint function and increase overall endurance and physical conditioning. They use free weights, weight machines, resistance bands and plyometric exercises. A strength-training program should be tailored for the individual based on their abilities and goals. For maximum benefits, beginners should train two or three times per week and work each major muscle group (legs, hips, core, shoulders, arms and chest). It is recommended that individuals complete a pre-participation health screening with a qualified exercise professional such as a physiotherapist, a registered exercise physiologist or a physiotherapist before starting a new fitness program.
Many athletes incorporate strength training into their programs strength training gym Chico California to enhance their performance in sports and reduce the risk of injury. Strength training also helps them burn more calories while at rest as their lean muscle mass increases. Lean muscle burns more calories than fat and increases the metabolic rate of the body, so strength training can help people lose weight, if done in conjunction with proper nutrition.
For people not wishing to join a strength-training gym, there are many at-home strength training options that don’t require expensive equipment. A combination of body weight exercises, such as push-ups and sit-ups, and using dumbbells or a resistance band can provide a strong workout for all major muscle groups. Beginners should start with lower weights and do only one set of each exercise, aiming to perform 12 to 15 repetitions. As they get stronger, they can gradually increase the amount of weight they are using.
A strength-training program should follow the principles of progressive overload and specificity, which are essential for achieving desired changes in strength, endurance and body composition. Progressive overload means increasing the amount of resistance or weight and exercise intensity over time, and adjusting these variables as needed to prevent a training plateau. Specificity refers to the ability of an individual to perform a specific exercise or movement, such as squats, bicep curls and lunges. Regularly changing the exercise or movement is a way to maintain interest and avoid boredom and loss of motivation.
A person should warm-up with dynamic exercises and dynamic stretches before lifting weights, and cool down with light activity and static stretching after each workout. It is important to allow 48 hours of rest before exercising the same muscle group again. It is also helpful to change the frequency of strength training sessions, split up body parts over different days and choose a variety of exercises.