Fitness becomes a
part of life for each of us for different reasons. Maybe you want to lose
weight, tone, build muscle, or run faster. Whatever your drive to join others
in the fitness lifestyle, strength training typically becomes a necessary part. New to the world of fitness or a vet looking for new ways to increase your limits, you are sure to find value in the tips below.
Unique Guidelines to Follow to Increase Power Strength |
You can strength
train with nothing but your body and still get amazing results. Squats, lunges,
push-ups, and jumping jacks all require your body to lift its weight against
gravity. These can be great moves for a beginner or advanced athlete with a
little modification.
As you master a
bodyweight move, try to slow your movements down. This will give your muscles
more resistance and will require your body to push or pull harder to bring the
same bodyweight back to its starting point.
Warm-up Dynamically
Many might not think
the warm-up has an impact on improving strength when it comes to boosting what
you can lift, but consider what you include in your warm-ups. Incorporate
dynamic moves in your stretching before your workout, and you will find these
moves can be similar to what you do with a weight in your hand. Do inch-worms
ten times and think about how the move could help you with slow or pulsing
push-ups. Stretching your muscles for 5-10 minutes before hitting the racks can
significantly lower your risk for injury.
Nutrition and
Supplements to Boost
As you progress in
strength training, your body will need more fuel. Be sure you are eating before
and after your workouts, as well as staying hydrated throughout the day. If you
need that extra boost before a workout, consider adding something such as a
hyde preworkout supplement or any pre-workout that will help boost your energy
levels and increase momentum during your sweat session.
Afterward, drink
something to add electrolytes back into your body. Eat a healthy carb and
protein-packed meal within 30 minutes of completing your work out to help
repair muscle and regain energy.
Improvement
Opportunities
Even when you are
advanced in the fitness lifestyle, there are always new ways to improve and
continue boosting strength. Consider recording your workout sessions and
reviewing how you look.
Could your squat
stance be improved? What about your balance or form? Perhaps, as you watch for
proper positioning, you notice one side is weaker than the other. Knowing where
your weakness lies gives you the momentum to improve your strength on that
side. Sometimes the only way forward is to take a step back.
KISS- Keep it Simple,
Stupid
It may seem an odd
term to use in fitness, but it rings true, especially if you are new to the
game. Many times people will jump in full steam ahead and get burnt out, think
it's too hard or gets injured, and quit. Don't let this happen to you.
Start simple with two
workouts a week at 20-minute sessions and build up as you progress. The more
you strength train, the stronger you become, but do limit to three 45-60 minute
sessions a week. Your body needs to recuperate.
Adding Light is Still
Adding
You may come to a
point in your workout routine where you feel you have your maximum capacity.
That is never the case. Adjustments can always happen, and most of the time,
your limitations are a mental game. If you think you can't add another 5 lbs,
add 2.5 lbs instead.
If you have maxed out
the number of reps on the bench press, try doing them slower and doing
explosive pushes. Planks are pretty much all bodyweight, right? Wrong. Use a
spotter and have them add a plate weight on your back. Get creative, and don't
give up when you think you've hit your limit.
Recovery is Essential
Now that you have
worn out your muscles, you need to assist them in the rest and prep game. Do
not hit the showers right after that final rep. Static stretching can vastly
improve rotation and flexibility after a hard workout. Keep your body loose and
limber by holding stretches for 20-30 seconds to help bring your heart rate
back to normal.
Finally, taking days off between sessions is possibly even more
important than the workout themselves. Your body needs to rest before being
pushed to its limits again. Give your body a full night's sleep and a full day
away from the weights before hitting your next session.
Whatever level of
fitness you find yourself, there are always ways to incorporate and improve
strength training. Consider these helpful tips the next time you find yourself
wondering where to go to next in your fitness lifestyle. Stay safe and hydrate,
fit family!
No comments:
Post a Comment
Please Leave a Comment to show some Love ~ Thanks