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When we talk about exercising, going for a run, riding a bike, spending hours on the elliptical... aerobic exercise, always comes to mind. However, if what you are looking for is to improve your health, you should know that you need to work on strength. Having a good muscle mass is synonymous with quality of life , and more so when we are turning years old, since with age this is lost.What benefits does strength work have?
Helps lose weight
With strength training, your muscle mass increases, so the body needs to consume more calories to maintain itself, even at rest. In this way, you will burn more fat .Prevents injuries and reduces pain
Muscles stabilize joints, making them stronger and more resistant , as well as reducing the risk of injury and pain.Improve your posture and appearance
Well-toned muscles favor a good posture, as well as shaping our body avoiding flaccidity. If you work the force you will look more "tough".improves performance
The stronger your muscles are, the more efficient they will be at performing any movement. Therefore, you will be faster, you will have more power, you will launch with more force, you will cushion the jumps better, etc.
How can I start?
Good technique
The main thing is to perform the exercises correctly so as not to hurt yourself . Start using your own body weight as resistance (squats, push-ups, sit-ups, etc.) and gradually work up to including rubber bands, dumbbells, or suspension bands.Train all your muscles
Don't focus on just one part of the body. Work all your muscles in each training session, both the lower part (quadriceps, glutes, hamstrings...) and the upper part (back, chest, arms...).large muscle groups
Start with large muscles like the quadriceps, back, or chest, as they are capable of handling more of the workload and involve other muscles as well.Don't forget the core
The core are all the muscles that make up the central part of the body, stabilizing and improving your posture. It will be necessary to include at least one exercise in each session dedicated to this group.Train several days a week
Training one day a week for strength is insufficient, so start with two days each week and gradually increase. If your goal is to improve your health, 3 to 4 days a week is ideal .Sample routine for beginners (30 min)
For you to start including strength in your workouts, I leave you with an exercise routine that you can do at home and with very little material.- Start with a warm-up of 5 to 10 minutes activating all your muscles
- Series (take a 1-minute break after each series of exercises):
- 3x30'' Squats raising heels
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- 3x30'' Dumbbell Row (you can use a water bottle if you don't have dumbbells)
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- 3x30'' Feet Elevated Glute Raise
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- 3x30'' Push-ups supporting knees
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- 3x10'' Abdominal Plank
"Strength training is the best remedy against aging"