For those of you who just want to start muscle strength training, maybe you will be faced with various questions such as where to start, how many times to practice, to what. Actually it's not that difficult, really. As long as you know the right step to start.
Muscle strength training tips for beginners
Simply put, according to Hannah Davis, C.S.C.S, a personal trainer and strength training specialist, muscle strength training is intended to train the body's work and muscle strength through body movements and sports equipment. Not only that, there are still many advantages to doing this exercise.
These include increasing the body's metabolic rate, burning more calories, strengthening bones and joints, and even improving blood pressure. Well, if you are still a beginner who wants to try muscle strength training, some of these tips can you apply.
1. Warm up
Like most sports, it's important to warm up first before starting muscle strength training. The goal is to avoid injury and relax stiff muscles so that they are not surprised when doing exercises.
The method is not difficult, you only need about five to ten minutes starting with various heating options. For example brisk walking, relaxed jogging, or dynamic stretching. Dynamic stretching uses controlled movements to flex muscles while increasing the range of your movements, including kicking and walking.
2. Start by relying on your own weight
As a beginner who wants to try muscle strength training, you should not overwork the muscles of your body by directly using a heavy-duty exercise equipment. Instead, you can start by using small-sized sports equipment such as resistance bands, kettlebell exercise balls, to small dumbbells.
Even to be safer, take advantage of your own body weight as an initial step in muscle strength training. Movements that can be tried include squats, push-ups, and lunges. After that, you can continue the exercise to a higher level gradually.
3. Adjust the exercise frequency gradually
Hannah Davis said that people who are just starting muscle strength training should start with the frequency of light exercise first. For example, two days a week for the first two to three weeks. After that you can add the frequency to three days a week. This aims to adjust the body so as not to be surprised and more familiar with this exercise.
Not only that, the duration of the exercise must also be adjusted from the start of the exercise. Initially try 20 minutes for one session, then add time gradually if you are familiar. Ideally, the more often you do strength training, the frequency and duration of training will increase.
4. Combine upper and lower body movements
Muscle strength training will be more effective if done evenly using all the muscles of the body from top to bottom. Because, exercises that involve all the muscles of the body can maximize muscle work and burn your body's calories.
It's easy, you can combine several movements involving the upper and lower body in one exercise. Hannah Davis suggests a variety of movements, ranging from squats and push-ups; lunges and lat pulldown; and mountain climber and bench row.
5. Be consistent with the same moves, then develop
People who have been reliable in doing muscle strength training, can do exercises with a variety of tools and movements that are always different every day. However, for those of you who are just starting out, you don't have to follow it if it's not comfortable.
It's best, keep doing the same movements for two to three times to build a level of fitness and basic strength. If you want better results, you can repeat the same exercise by increasing the difficulty of movement and the weight of the tool used during the exercise gradually.
6. Stretch and cool down after exercise
Stretching after doing exercise is important to help increase body flexibility. While mild cooling is also good for calming the nervous system after working hard.
7. Rest your body
As a beginner in muscle strength training, maybe your body will experience a little pain and pain because it is still an adaptation stage. That is why, after doing this exercise you are encouraged to maximize rest periods. The reason is, if you constantly force muscle work without providing rest periods for recovery, then the muscles will have difficulty repairing and rebuilding themselves.
For maximum results, set aside about 48 hours or two days to truly pamper yourself by doing light activities and optimizing rest.
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