strength training It has become increasingly common among exercise routines today, despite the prevailing myth that this type of exercise requires heavy weights or is only intended for muscular people.
Without a doubt, strength exercises can help increase muscle strength, maintain bone density, and reduce joint pain.
What is strength training?
We can understand strength training as any physical movement in which you use your body weight or equipment (for example, dumbbells and resistance bands) to build muscle mass, strength, and endurance, according to the PubMed Center.
It is basically any activity that makes your muscles work harder than normal, with the goal of increasing muscle strength, size (hypertrophy), power, and endurance.
types of strength training
Some of the types of strength training are as follows:
- Muscle hypertrophy or muscle building requires the use of moderate to heavy weights to stimulate muscle growth.
- Muscle strengthening, training to increase muscular endurance that generally requires high repetitions with light weights or body weight.
- Circuit training, which seeks to condition the entire body by performing various exercises with little or no rest in between.
- Maximal muscular strength, an exercise that requires low repetitions (2 to 6) and maximum weights to improve your general strength.
- Explosive power, which combines power and speed to improve your power output, being more common among athletes trained to improve their ability to perform explosive movements in their sport.
benefits of strength training
- It makes you stronger
- Burn calories efficiently
- Reduces abdominal fat
- Helps you look slimmer
- Reduces the risk of falls
- Reduces risk of injury
- Improves heart health
- Helps control blood sugar levels
- Promotes greater mobility and flexibility.
- strengthens the bones
- Improves brain health, mood and self-esteem.
Benefits of strength training.
How often should I do strength exercises?
Experts recommend that at least two or more days a week you do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Also, although no specific time is recommended, a training session should last at least 20 minutes, aiming to do each exercise to the point where it is difficult to do another repetition without help.
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