7 Ways Strength Training Improve Your Healthy Life

Strength training also called weight or resistance training, is an important part of any fitness habit. It helps you become stronger and also builds muscle sufferance.

Through strength training, you can move your body against some kind of resistance, such as:

•  Your body weight
•  Free weights, such as dumbbells or other equipment
•  A resistance band also called a training band
•  Resistance machines, such as cable machines, personal training equipment, or power stations 

Strength training is training that can be done almost anywhere. Although this is a well-liked exercise in many gyms. It is an important part of your overall fitness and is useful to people of all ages. Especially those with health problems such as obesity, arthritis, or heartdisease.

 

This article will explain what you need to do to start with a home strength training program and examples of exercises you might include in your exercise plan.

 

What are the advantages of strength training?

Strength Training is useful for your health and fitness in many different ways. According to the Mayo Clinic, strength training can help you in:

• Increased muscle mass
• Improve bone health
• Improve your balance
• Strength your bones
•  Lose your weight 
•  Burn calories
•  Boost metabolism
•  Boost flexibility
•  Improve brain health
•  Raise energy levels
•   Reduce heart disease
•   Improve your mood

 

What are the advantages of training at home?

Home-based daily exercise can be a simple and easy way of fitting without having to hit the gym.

 

Advantages

•        It saves time. There’s no waiting for a machine or no traveling.
•        It’s a low cost. There are no fees.
•        Work out anytime. Time does not matter.
•        Privacy. You can work out without feeling uncomfortable.
•        Go at your own pace. There’s no pressure on you.

Strength training exercises

Squat

The squat is the purest test of strength. Squatting uses each leg muscle, which will mainly harmonize your lower body. They will help in:

• Build Muscle
• Burn Calories Fast
• Improve Flexibility
• Mobility and Balance
• Strengthen Your Lungs and Heart
• Prevent Injuries
• Maintain & Improve Your Joints.
• Keeps Bones Strong
• Improves Your Speed and Jump Ability
• Your daily life & physical abilities

 

To do this exercise:

1. Stand straight with feet hip-width apart     
2. Keep your head up
3. Harden your stomach muscles
4. Lower down, it seems you are sitting on an invisible chair
5.  Straighten your legs and come up
6.   Do 1–3 sets of 8–12 repetitions 6

 

 Pushups

Pushups are one of the best exercise for building strength. They work the chest muscles, as well as the shoulder muscles, triceps, and abdominals.

 

To do this exercise:

1. Starting from the plank position, place your palms directly under your shoulders.
2. Keep your back flat, down your body by bending your elbows until your chest is almost touching the ground.
3. Push the body back to the starting position immediately.
4. Repeat 8–12 times. Start from 1–2 sets, and build-up to 3 sets

 Lunges

The basic lungs work on your lower body muscles, including your quadriceps, hamstrings, buttocks and calves.

To do this exercise:

1. Start from standing height, feet shoulder-width apart.
2. Walk forward with your right foot and lower your hips toward the ground until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Make sure your front knee does not exceed your toes.
3. Stretch your spine to keep your torso upright.
4. this position is held for 5 seconds or more.
5. Then kick your right foot back to hit your left foot, and repeat this exercise with your left leg.
6. Repeat 10 to 12 times, then take a short break and make different sets.

Planks

Plank is an excellent exercise to improve your power and stability. This exercise can also strengthen the muscles of the back, chest and shoulders.

 

To do this exercise:

1. Just rest your forearms and toes, keep your body in a straight line, clenched your hips, and engage your abdominal muscles.
2. Try to hold this position for 30 seconds. If it is too difficult, start with 20 seconds.
3. If you gain strength and physical fitness, try to keep the plank in position for 1 minute or more.

Superman

In addition to strengthening your lower and upper back, this exercise also works on your glutes and hamstrings, and increases your strength power and stability.

To do this exercise:

1. Lie face down on the floor, stretch out your arms in front of you, and stretch your legs behind you. This is the starting position.
2. Keeping your neck in line with your spine, lift your arms, chest, and legs off the ground.
3. Stop, then return the arms and legs to the starting position.

 

Conclusion:

We cannot buy the health. But, it can be an especially treasure savings account. Due to strength training, we can increase our strength, power and make yourself more stable. Strength training helps us to Increased muscle mass, improve bone health, improve your balance, strength your bones, lose weight (making you look and feel better), burn calories, boost metabolism, boost flexibility, improve brain health, raise energy levels, reduce heart disease, improve mood and overall sense of well-being. And you can enjoy a healthy life with your family.