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Strength training means, doing exercises that build muscle strength. Strength training uses resistance methods like the free weights, weight machines, and resistance bands to build your strength and muscle. It is like weight lifting. It is easy to use, and adjustments can be made quickly to fit the user. Strength training is a great way to improve strength, endurance, and muscle tone.
Strength training machine is strengthens the bones, muscles, tendons, ligaments, and improves fitness and health. It can lighten the heart's workload, boost levels of good cholesterol, help prevent and treat diabetes, ease stiffness from arthritis, lead to weight loss, and improve your mobility.
Benefits:
• Burn more calories:
• Increasing bone density
• Reducing the risk of injury
• Lower blood pressure:
• Maintaining a healthy weight
• Alleviating chronic back pain
• Making everyday tasks easier
• Improved self-esteem and confidence
• Increased functional strength for sports and daily activity
• Possible positive effect on glucose tolerance and insulin sensitivity
Before you start strength training, you should be checked out by your doctor to make sure it's safe for you to lift weights.
Here are eight basic rules to follow in strength training:
• Start with body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using weights.
• Work out with weights about three times a week. Avoid weight training on back-to-back days.
• Stretch the muscles you plan to strengthen before each weight training session.
• Warm up for 5–10 minutes before each session.
• Spend no more than 40 minutes in the weight room to avoid fatigue or boredom.
• Work more reps; avoid maximum lifts. (A coach or teacher can give you specifics based upon your needs.)
• Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back.
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