STRENGTH TRAINING: HOW TO DO IT RIGHT
It is important to use the right technique. This prevents inappropriate weight bearing and increases the effectiveness of training. Important points to note:
That way, you can keep an eye on your body position and correct it as necessary.
- Position your body correctly
- Perform slow and fluid movements
That way, you can keep an eye on your body position and correct it as necessary.
Each training session should start with a 5 to 10 minute warm-up. Another 10 minutes or so should be spent cooling down at the end. The aim of warming up is to pump nutrient-rich blood into the muscles and supply them with oxygen. This is achieved by increasing your heart and breathing rates.
Methods:
Methods:
Methods:
- Walk on the spot while gently swinging your arms
- Start slowly and gradually speed up
Methods:
- Walk slowly on the spot
- Stretching exercises
Choose exercises that allow you to perform between 8 and 12 repetitions correctly. Do not worry if you find the last 1 or 2 repetitions difficult to highly strenuous. If you exercise regularly, your muscles will gradually adapt.
You can then:
Tip: You should take a break of at least 30 seconds between training sets. deally, you should leave a gap of one minute. This is likely to lead to greater gains in strength because your muscles will not be so fatigued.
The other point is that short breaks also increase your heart rate more.
You can then:
- Increase the weight
- Change exercises
- Increase the number of training sets from 2 to 3
Tip: You should take a break of at least 30 seconds between training sets. deally, you should leave a gap of one minute. This is likely to lead to greater gains in strength because your muscles will not be so fatigued.
The other point is that short breaks also increase your heart rate more.
Stretching helps:
Therefore, stretching exercises should be carried out as part of your cool-down at the end of the training session.
Tip: Forms of exercise such as yoga, tai chi and pilates combine stretching with relaxation.
These activities help to improve balance, lower blood pressure, relieve stress and increase flexibility.
- To release tension in the neck
- To alleviate back problems
- To increase mobility
- To improve balance
Therefore, stretching exercises should be carried out as part of your cool-down at the end of the training session.
Tip: Forms of exercise such as yoga, tai chi and pilates combine stretching with relaxation.
These activities help to improve balance, lower blood pressure, relieve stress and increase flexibility.
VARIETY IS A MOTIVATING FACTOR
The body constantly adapts to the challenges that are placed on it.
The same applies in the context of fitness training.
Mixing things up in this way helps you to sustain your motivation and makes for better results:
Ideally, these should be ones that focus on endurance and muscle strength, coordination, flexibility and balance.
Examples include swimming, cycling, mountaineering or cross-country skiing.
Also feel free to try new forms of exercise.
Functional training, core training, yoga, pilates, stand-up paddling or golf are all excellent ways of supplementing your strength training regime and will ensure an active lifestyle.
The same applies in the context of fitness training.
Mixing things up in this way helps you to sustain your motivation and makes for better results:
- Increase the number of repetitions: aim for up to 12 repetitions per set
- Add an extra set: complete 3 or even 4 sets of each exercise
- Add weight
- Incorporate new exercises
- Change the order of the exercises
- Find a training partner or join a sports club
- Play some music to motivate you
Ideally, these should be ones that focus on endurance and muscle strength, coordination, flexibility and balance.
Examples include swimming, cycling, mountaineering or cross-country skiing.
Also feel free to try new forms of exercise.
Functional training, core training, yoga, pilates, stand-up paddling or golf are all excellent ways of supplementing your strength training regime and will ensure an active lifestyle.
KEEP ON MOVING
When it comes to changing behaviour of any kind, measurable progress is one of the biggest motivators for success.
You should carefully monitor the positive impact that strength training is having on your health and quality of life.
This will encourage you to keep on doing your exercises regularly.
You will start to see the first signs of success within the first 4 to 8 weeks.
After that, you will continue to make progress, but it will not be quite as fast as before.
Therefore, you should vary your training sequences after 8 to 12 weeks and increase the level of difficulty by introducing an extra set. This will allow you to carry on enjoying yourself while providing the necessary motivation.
Success with your training will then come automatically.
You should carefully monitor the positive impact that strength training is having on your health and quality of life.
This will encourage you to keep on doing your exercises regularly.
You will start to see the first signs of success within the first 4 to 8 weeks.
After that, you will continue to make progress, but it will not be quite as fast as before.
Therefore, you should vary your training sequences after 8 to 12 weeks and increase the level of difficulty by introducing an extra set. This will allow you to carry on enjoying yourself while providing the necessary motivation.
Success with your training will then come automatically.
YOUR TRAINING PLAN
FOR A LIFESTYLE PACKED
WITH VITALITY
Increase your vital energy with regular training! This section reveals the most effective exercises at a glance.
EVERYTHING YOU NEED TO KNOW ABOUT LIVADUR® LIVADUR® AND THE CREATINE IT CONTAINS
New to the world of nutritional supplements? How do they work and what should you be aware of?
We’ve got the answers right here.
We’ve got the answers right here.
