Strength Training - Not Just Commercial Gyms And Weights
For the best results, we all need to include some form of strength training in our exercise program. The Center for Disease Control now recommends that strength training be included along with aerobic, balance and flexibility exercises at a moderate to intense level for thirty minutes at least five days a week. Usually, when someone talks about strength training (also frequently referred to as resistance training), people have images of commercial gyms, barbells, dumbfblls, and all types of exercise machinery. While joining your local fitness center certainly is one option for incorporating strength training into your fitness routine, it's certainly not the only one.
One alternative to consider is setting up your own gym at home. There are as many reasons for having a home gym as there are people who train at home, but whatever the motivation, it's a viable option. Some people may have a home gym because they don't have time to drive to the gym, wait in line at the stations, and drive home just to get a workout. Others may not like having to put up with gym-goers who sit on a bench and talk between sets instead of letting someone else work in, or those who 'forget' to wipe off the equipment. Somebody else might hate the music the gym plays. They might find they can concentrate much better at home. Or they just might want to save money. The opposite of those people are the gym rats who can't envision training anywhere else but a gym. They like the camraderie, the social aspect, and the variety of equipment. Some can't imagine getting motivated enought to work out in their own house. They need the gym to "turn it on". To each his own. Whether you train home or at the gym, eradicate the thought that the only way to train for strength is to use free weights. There are many bodyweight exercises that are just as hard, if not harder. Many people who've been training on the lat pulldown machine for years still can't do one pullup with just their bodyweight. While pushups are easier that bench presses for most people, try putting your legs up on a bench or having someone sit on your back to raise the intensity. Squatting without weights is a piece of cake compared to doing it with a barbell on your shoulders, right? Well, then try doing fifty or a hundred of them without stopping, or give it a try on one leg with the other held out in front (this movement is usually referred to as a "pistol"). If you're like most people, you'll find you're lucky to do one rep the first time. When it starts to get easy, hold a gallon jug filled with water or two (or a weight plate if you happen to have one). Uphill hiking, mountain biking, and some forms of yoga are just a few other activities that can, under the right conditions, be considered forms of alternative resistance training, and they can add a bit of variety to your exercise program. If you've got a flight or two of stairs handy, try running up them and walking down a few times. You'll save time by getting a cardio and a strength training workout at the same time. Can't beat that! Want to learn the truth about personal trainers? Would you like to find the one that's perfect for you, and separate the real deal from the pretenders? Or maybe you'd like to know if being a personal trainer is right for you? Regardless, if you want to learn everything about personal trainers, you need this handy guide. Personal Trainer Contact Us/Legal Information Website Privacy Policy |
