Strength Training For Weight Loss: Strength training is used to build muscle. Some use it to improve their athletic performance, others use it to work on their appearance. Above all, strength training makes the body more efficient and helps with diseases such as back problems, joint problems, diabetes or heart diseases. Read here what forms of strength training there are, what tips there are for strength training and how you can benefit most from them.
Tips for Strength Training:
The following applies to strength training for beginners as well as advanced: It is important that you always perform the exercises cleanly and without evasive movements. This will avoid injuries. It is best to start any new muscle training under the guidance of an experienced trainer. Together with the trainer, you will also create a suitable training plan that is individually tailored to your skills and line.
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- Create a Training Plan: For your training plan you first determine your maximum performance – for each individual exercise. During training, it is not fully exhausted, but only aimed for up to a certain percentage. If someone can bench press a maximum of 70 kilograms, the load of 50 percent for this athlete is 35 kilograms.
- How much of the maximum load is called up during training depends on how fit the athlete is and what training goals he is aiming for.
- Strength Training For Beginners: Strength training for beginners should take place in this area, namely at 50 percent of maximum strength. You should do at least five sets per exercise. One set corresponds to a set of repetitions in strength training. As a strength training beginner, you should perform 10 to 15 repetitions per machine and exercise. In between you pause for two minutes.
- Strength Training for Advanced Users:The principle of complex strength development applies to advanced users: ideally, you should train with 70 to 85 percent of your individual maximum performance. Three to six sets of five to ten repetitions each are ideal for your strength training. The break between sets should be a minute or two.
Strength Training – How Often Do You Exercise?
Two to three training sessions per week are sufficient to achieve a strengthening effect. To just maintain fitness, it is enough to flex your muscles once a week.
Strength Training – That’s behind it
But what exactly is strength training? The aim of strength training is to build up muscles. This happens when the body is subjected to a force load to which it adapts. In order to be better prepared for future exertions, the muscles become stronger.
How the strength training works is controlled by the load. It depends on two factors:
- The weight to be lifted
- And how often each exercise is repeated.
If you want to train your muscle endurance, you lift less weight, but with more repetitions. If you want to increase muscle strength and muscle size, train with heavier weights and fewer repetitions.
You can train your strength in very different ways. In the past, for example, so-called bodybuilding using dumbbells was in demand. Most of the time, it was all about growing impressive muscle packs. Many athletes now prefer stationary equipment in the gym. They can be used to train the various muscle groups in a very targeted manner. Exercises that use your own body weight for strength training (bodyweight training) are also becoming increasingly popular.
Weight Training – The Equipment:
Basically, for strength training you need (non-slip) sturdy shoes and body-hugging sportswear that cannot get caught in the equipment or slide up with your body weight during training. An exercise mat increases comfort during floor exercises. When training with weights, fingerless gloves with non-slip palms can also improve grip and protect sensitive skin from blisters.
If you don’t just want to train with your own body weight, you can vary your strength training with various accessories.
The following are used, for example:
- Kettlebells (weight ball with handle)
- Chin-up bar
In most gyms, it is also common to bring a towel with you. For hygienic reasons, it is used for machine training.
Forms of Strength Training:
Depending on the goals you want to achieve, you will train in different ways:
Maximum strength training (achieve the greatest possible strength)
Speed strength training (develop as much acceleration force as possible in the shortest possible time)
Strength endurance (ability to maintain strength performance for a long time)
In addition, there are various forms of muscle work that are used in training:
- Concentric Strength training: With concentric exercises, resistance is overcome, for example lifting a weight. This shortens the muscle.
- Eccentric strength training: Eccentric strength exercises counteract resistance. In doing so, for example, a weight is slowly lowered. The muscle stretches.
- Isometric strength training: Isometric strength exercises involve holding weights in one position. This creates tension in the muscle.
Strength Training – That’s what it Takes:
Strength training increases the performance of the muscles. It increases strength, endurance, flexibility and resilience in everyday life.
Maximum strength: The maximum strength that a muscle can exert increases with strength training. So you can lift heavier loads. But athletic performance also benefits: with maximum strength, speed also improves.
With targeted training, the maximum strength per training unit can be increased by 0.5 to 2 percent. This means that within eight weeks, with two training units, you achieve a total of 8 to 32 percent more strength.
Strength endurance: The strength endurance of the muscles benefits even more from training. It is between 1.7 and 2.2 percent per training unit. With more endurance, you tire more slowly. You can feel this when climbing stairs, for example.
The less trained a person is, the faster their performance improves. This is especially true for seniors who quickly benefit from strength training.
Strength Training & Calorie Consumption:
How many calories you actually burn during strength training depends on a number of factors:
- Severity of weights used
- Body measurements and weight of the person exercising
- Performance level
- Number of repetitions
- Frequency of strength training
An athlete weighing 60 kilograms consumes around 200 kilocalories in 30 minutes through strength training. For a 90-pound athlete, it is around 300 kilocalories. But you can not only lose weight through training itself. In addition, there is the so-called afterburn effect. Muscles also burn more energy than fat tissue even when they are resting.
Strength Training for Health:
Many do weight training to shape their bodies. Above all, strength training has a permanent place in health sports.
The skeleton and joints benefit in particular: the muscle strain also creates stimuli that promote the development of bones and cartilage substance. Because muscles burn more energy than other tissues at rest, strength training increases the basal metabolic rate of energy. It also has a positive effect on sugar metabolism and blood pressure.
Overall, the risk of various health problems including one in particular decreases
- Back problems
- Cardiovascular problems
- Joint discomfort
Who is Strength Training Suitable For?
Basically, experts recommend strength training once or twice a week – in addition to endurance training. Power stimuli make the body resilient and stable. A stunted musculature, on the other hand, promotes various health problems. Only those who have to work hard at work anyway can safely do without it. But very few are.
However, some people particularly benefit from regular strength training:
- Seniors and the Physically Weak: muscle training knows no age. Strength training for seniors and the physically weak can significantly improve the quality of life again. Through strength training they gain independence and new opportunities open up to them again. For them, the risk of falls and other accidents is also reduced. Overall, strength training increases life expectancy.
- Overweight People: Losing weight through strength training or with endurance plus strength training is a good strategy. Studies have shown that the muscles have a major influence on the production of hormones and hormone-like messenger substances such as interleukin (IL) -6. Among other things, this hormone influences fat oxidation in the muscles. Weight training for weight loss is also suitable because muscles increase the basal metabolic rate.
- Heart Disease: For a long time, strength training was considered risky for heart patients. In fact, they can benefit. This is especially true for patients with coronary heart disease and heart failure. The blood pressure drops and the vascular function improves. However, it is important not to overload yourself. You train more repetitions with less stress. Cardiac patients should clarify with a sports doctor how much they can expect before training. The risk is too high for seriously ill patients, for example those with unstable angina pectoris or acute myocarditis.
- Back Pain Sufferers: Strong muscles support the spine. Not only the back is important for this, but also the abdominal muscles. Weight training on machines can also provide relief for patients with chronic back pain.
- Diabetics: Weight training improves glucose metabolism. The body cells react better to insulin again, and the blood sugar levels drop. This is especially true in combination with endurance sports such as jogging.
Weight Training for Women:
The body of women contains around 25 and 35 percent muscle mass. That of men between 40 and 45 percent.
Exercises and things to know about strength training for women can be found in the article Strength training for women .
Strength Training & Pregnancy:
Weight training can make pregnancy easier for expectant mothers. Especially when the back and pelvic floor are gently strengthened. In this way, the strain caused by the growing belly can be better balanced. This prevents back and neck pain as well as incontinence.
However, pregnant women should avoid heavy weights and hard training. Light loads and more repetitions are better. You should also avoid exercises in which the stomach is bent forward (e.g. sit-ups) and generally abrupt movements.
Weight Training – Mistakes To Avoid:
When doing strength training, it is important to do the exercises as cleanly as possible and not to overload yourself. Therefore, please note the following tips.
- Put too much weight on: If you overdo it, you risk injury. 50 percent of maximum strength is optimal for beginners.
- Training without warming up: The body must be brought to operating temperature before strength training, otherwise the risk of muscle, tendon and ligament injuries increases.
- Do not take Breaks: This applies not only between the sets, but also between the individual training units. Doing strength training every day only makes you tired instead of making you stronger. The muscle needs periods of rest in order to adapt to the load. After intensive workouts, it should be at least 48 hours.
- Strength training for Chronic Diseases: Strength training has a positive effect on the course of many chronic diseases. However, patients should discuss with a specialist what they can expect from strength training.
- Getting on without a Trainer: Especially when training with weights, there is a risk of excessive and incorrect strain if you do not perform an exercise correctly or use a device incorrectly. When doing strength training, always have an experienced trainer show you how to do the right exercise.
- Strength training for a Cold: Even if the circulatory system is perhaps not as stressed as with endurance training, you should take a break from training when you have a cold. Because (hard) training with a cold can further weaken the immune system, prolong the duration of the illness and, in the worst case, lead to heart muscle inflammation.