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The following article was published in our article directory on April 21, 2012.
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Options for Strength training workouts

Article Category: Wellness, Fitness and Diet

Author Name: James Woods

There are many Options for Strength training workouts. Strength training workouts can be done at home or in a gym.

Think about the options:

Body weight. Try push-ups, pull-ups, abdominal crunches and leg squats.

Resistance tubes. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched.

Free weights. Barbells and dumbbells are classic strength training tools and chosen by many.


Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

When you have your dr's OK to begin a strength training workouts, start slowly and warm up with five to 10 minutes of stretching or gentle aerobic activity. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions.

On the 12th repetition, you should be just barely able to finish the motion.When you're using the proper weight or amount of resistance, you can build and tone muscle just as effectively with a single set of 12 repetitions as you can with more sets of the same exercise.

To give your muscles time to recover, rest one full day between strength training workouts and between each specific muscle group. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance.

Always rememberif you feel pain stop. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.

You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you'll continue to increase your strength even if you're not in shape when you begin.

Strength training also helps you:

Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.

Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.

Boost your stamina. As you get stronger, you won't fatigue as easily.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Keywords: weightloss meal plans, weightloss meal plan, weight loss meal plans, strength training, strength training workouts

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