While strength training can seem a bit intimidating at first, the health benefits far outweigh any qualms you might have about picking up those weights for the first time.
Not convinced that you should give resistance training a go? Here are 10 reasons to get lifting for your next workout! You'll be better at, well, everything. No, we're not exaggerating the benefits. The physical act of lifting weights or other forms of resistance helps your body to increase its muscle mass, which makes lifting anything—not just dumbbells—easier.
So carrying those groceries in? Picking your kids up? Cleaning the house? Walking up stairs? All easier when you lift weights! In addition, regularly lifting weights helps to improve your flexibility, balance and coordination.
In fact, strength training has been shown to reduce the risk of falling by 40 percent , so this type of exercise is good for people of all ages. You'll burn more calories. You probably already know that the physical act of lifting weights burns calories especially if you do circuit training, which gives you some cardio benefits, too!
It all goes back to building muscle. It takes more energy calories for your body to use and maintain muscle cells than it does fat cells.
Thus, by simply lifting weights to add more muscle mass, you're boosting your metabolism and turning your body into a more efficient calorie-burning machine. You'll improve your mood and handle stress better.
Ever heard of "runner's high"? Well, it doesn't just apply to running. All forms of exercise, including strength training, have been shown to release endorphins, which make you feel good. This exercise strengthens your entire back and glutes. Make it harder: Hold each repetition for ten to twenty seconds. The walkout improves total core strength through an entire range of motion. The movement also improves flexibility and upper body strength, particularly in the shoulders.
Step one: Stand with your feet hip-width apart. Bend over and place your hands on the floor just in front of your feet. Step two: Shift weight onto your hands and begin to walk them forward. Brace your core, squeeze your glutes, and keep a flat back as you walk. Step three: Walk out until your hands are beneath your head. Your body should form a straight line from your shoulders to your feet.
Reverse direction back to starting position. The side plank works the abdominal muscles on the sides of the body known as the internal oblique and external oblique. The V-up is an advanced abdominal exercise and works your total core.
It is also known as the jackknife or pike crunch. This exercise challenges your core, abs, back, and flexibility. Make it harder: Try to touch your toes in the V-up, and hold each repetition for ten seconds. Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominis, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, and hip abductors.
This exercise lifts and tones the hamstrings, ankles, hips and activates the entire core for better balance. The ice skater works the following muscles: quadriceps. This leg exercise is simple and effective for training quadricep muscles. Muscles Worked Quads, Calves. The mountain climber is a full body workout that benefits muscular and cardiovascular fitness while also improving flexibility, blood circulation and overall strength. By engaging most muscles in the body, you burn more calories in less time.
Perform the knee to chest motion slowly and steadily, then build it up to a faster pace with practice. Try placing your hands on an elevated platform such as a step.
This will make it more difficult.. The stationary lunge works all the major muscles of the lower body: the quadriceps , hamstrings and glutes.
The squat works all the major muscles of the lower body: the quadriceps , hamstrings and glutes. The squat also promotes body-wide muscle building and fat burning, mobility and balance, and can decrease joint laxity and knee pain by strengthening the quadriceps muscle and other knee stabilizers. At the end of the day, you decide what kind of exercise to perform and which muscles groups to focus on. By choosing the right exercises that match your fitness level and interests, you can make exercise a fun activity.
According to research by Healthline, regular physical activity helps release endorphins and other happy hormones such as serotonin and dopamine. So what kind of exercises should beginners do? Make sure to warm up by stretching and moving the rest of your body before doing any exercise. These are the most basic cardiovascular workouts you can do to get yourself going. For lower impact on your knees, walking at 15 to 20 minute intervals can work for you. Being around nature also helps lighten your mood and relax you during your workout.
Walking and running burns a lot of calories. Livestrong states that a minute walk can burn between 90 to calories. For instance, if a person weighed lbs. A minute jog can burn around to calories. If you need a low-impact workout for your joints, riding a stationary bike is a great option. Stationary cycling is also safer than biking on the road. People with joint problems like seniors can reap its benefits. Stationary cycling strengthens leg muscles and bones while getting your heart rate up.
According to Chron , a person who weighs around lbs. Ellipticals are popular exercise machines in fitness clubs and homes. It also provides a low-impact cardio workout that reduces stress on your knees and legs. Ellipticals are designed to follow the natural motion of ankles, knees and hip joints while walking, allowing you to move with less strain.
When used properly, ellipticals can target a variety of muscles such as your chest, triceps, back, gutes, hamstrings, and quadriceps the large muscle in front of your thigh. When it comes to calories burned, a lbs. Want a high-impact cardio that will get you sweating fast? Do jumping jacks for a couple of minutes a day.
When done properly, jumping jacks can burn around calories in 10 minutes. Plus, doing jumps literally wakes you up. Mountain climbers work several muscle groups at once, such as your leg muscles, glutes, triceps, shoulders and core muscles. Then, you bend one knee in. And as you stretch your knee back, you alternate it with the other knee. If you do this fast enough, mountain climbers can work just like a cardio exercise. To learn how to do it properly, you can watch the video below.
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