Yesterday I wrote about why resistance bands make a smart addition to virtually any strength training program, but maybe you're wondering why you should be strength training to begin with. Strength training will improve muscle and bone strength, which can help prevent falls and fractures. It can also increase your body's production of growth factors, which are responsible for cellular growth, proliferation and differentiation. Some of these growth factors also benefit your brain by promoting the growth, differentiation, and survival of neurons.
Resistance or strength training can go a long way to prevent the loss of bone quality and density and can help reverse the damage already done. Additionally, strength training also has brain-boosting side effects, which can help you avoid age-related dementia.
Effective strength training can be achieved by using either gym equipment, resistance bands, free weights or a combination for your workouts. Gym equipment or resistance bands may be safer if you're a novice, as free weights will require better form and control. Whichever one you choose, if your a beginner, have a trainer familiarize you with proper use and form of the equipment and exercise to avoid injury.
KEY - Super Slow Movements = Resistance + Strength
If you want to take your strength training up a notch, try super-slow weight training, which actually produces many of the same health and fitness benefits as high-intensity interval training.
These two forms of exercise may at first sound like complete opposites—super-slow versus high-intensity—but the combination of slowing down your lifts and lifting to failure turns it into a high-intensity exercise that generates a cascade of metabolic adaptations that improve your muscle strength and fitness level.
Let's face it, most of us can do 5 lbs on biceps for a long time, but how many reps can you do at 15 -20 lbs when you slow the motion down? Find the weight that brings you to failure at 10 or less super-slow reps. Super-slow can be 2, 3, or 4 counts up and down. Make it as slow and painful as you want!
Realistically, you should be able to shorten your strength training time by slowing the reps down and using heavier weight. You end up with more burn at less reps.
Are you ready to give it a try?
who am i?
Khyrunnessa Rabbani -Interested in health and fitness, lacking the bod and six pack to match. Perfectly imperfect! Love your body the way it is and focus on better choices that keep the inside working smoothly.