STRENGTH TRAINING 101
What is Strength Training? Strength training is a type of physical activity that involves using resistance to induce muscular contractions which builds strength and size of skeletal muscles
Benefits Strengthens bones, muscles and connective tissues Increases muscle mass Increases metabolic rate and BMR Improves quality of life Working out improves outlook on life, stress and happiness
Starting a Resistance Training Routine Make sure you know how to do the workouts properly Ask for support Start with 1-2 days per week Start slow!
The Core Curriculum Aim to touch on every muscle group You can alternate days: Monday leg day, Tuesday arm day etc Take rest days between so that muscles can rest and rejuvenate 8-12 reps; count 2 seconds per hold
What about Body Resistance? Body resistance is a great place to start Using body resistance instead of weights Focus on keeping muscles groups tight
Plank is a great exercise that can be done multiple days a day and week. If you have a free moment hop into plank! Keep your butt, back and neck in line and focus on your breathing. Make sure to keep belly button pulled in tight. Think about doing a kegel and holding that for 20 seconds-1 minute depending on your level. Hip lifts with the ball work glutes and hamstrings. Make sure you are going up slowly and focusing on the muscle groups. Lift up, count to 2 and go back down. Do 12 reps
Circuits Circuits are a fun and effective way to change things up and keep the participant engaged. Works resistance and cardio-continually moving It is a good idea to start out with 4 exercises; alternate between them 3-4 rounds with jumping rope or sprinting between reps.
Circuits are my favorite way to resistance train because you get to change it up! You can do core workouts or workouts with dumbbells-your choice! The goal is to get in a good, high intensity workout so be honest with yourself about what you can handle and what you are capable of. Listen to your body and make sure you are not pushing too hard too soon or risking injury.
Annika s Super Easy Circuit Routine 1 minute high knees 1 minute Russian twist 1 minute squats 1 minute plank 1 minute push ups 1 minute butt kickers REPEAT You can do this while your child is bathing, while cooking dinner, while watching TV.. If you want to get it done, you will!
Benefits of Circuits Maximum results in minimum time Works the whole body Cardio and strength training combined Increases metabolic rate
Circuits are great because you don t even need equipment! You can have a great workout in the comfort of your home or yard. 10 minutes is all it takes; you can do one while dinner is cooking! If you have the will, the time will be there.
Intervals Intervals are repeated bouts of moderate to high intensity efforts interspersed with rest periods Work to rest ratio 20 seconds all out effort: 10 seconds rest 2 minute all out effort: 1 minute rest
HIIT has many benefits, it is up to you how fast and how far you want to go. Just doing anything is better than nothing!
Supersets Complete two exercises back to back before a rest period Choose an appropriate weight that you can sustain for the two reps Target opposite muscle groups: Chest/Back Builds muscular endurance and strength
Benefits of Supersets Time efficient Fat burning Increases muscle mass fast
What about Cross Fit? Varied functional movements performed at a high intensity Intensity is essential for results The more work you do in less time, the higher the power output = great gains. Driven by data: keeps track of records; records want to be broken!
Alamosa Cross Fit Cross Fit Aclimate 2311 Commerce Circle 719-850-8758
What is best for you? What is best for you depends on what your goals are and what you enjoy! No matter who you are, you will benefit from some sort of resistance training routine First, set a goal Try it out for 2-3 weeks; establish your routine! Remember to start slow, be patient and HAVE FUN!