Unique Guidelines to Follow For Increased Power Strength : 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.
Bodyweight Equal Resistance
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.
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 pre-workout supplement or any pre-workout that will help boost your energy levels and increase momentum during your sweat session.
Afterwards, 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.
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!
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