How much do you know about the benefits of strength training?
Strength exercises not only preserve muscle groups, but also develop muscle groups, which has nothing to do with age, that is, anyone can do strength training. Next, let's see what changes in strength training can bring to the body:
   ( 1) Create strong bones. Strength training can increase stress on bones, thereby increasing bone density and reducing the risk of osteoporosis. If you have osteoporosis, strength training can reduce your condition.
(2) Control body fat. As muscles are lost, the body's efficiency in burning calories will decrease, resulting in weight gain. Therefore, the stronger the muscle, the easier it is to control weight.
(3) Reduce the risk of injury. Strong muscles help protect your joints from damage and maintain your body's flexibility and balance. This way, you can maintain your self-care ability even as you grow older.
(4) Improve energy. As your body grows stronger, you won't feel tired easily.
(5) Improve self-perception. Strength training can increase confidence, improve one's image, and reduce the risk of depression.
( 6) Improve sleep quality. Studies have shown that people who regularly participate in strength training, the quality of sleep is greatly improved, thereby reducing the chance of insomnia.
    2, the way of strength training      Â
    Currently, most fitness centers offer a wide range of resistance equipment, free strength equipment and other strength training equipment. Of course, as an ordinary fitness person, if there is no condition to become a member of the fitness center or invest a lot of money to build a home gym. Then you only need a pair of dumbbells to fully develop an impressive logo.
    The Resistance Band is another good choice.
This type of elastic rope can produce a certain amount of resistance during use, and is another form of strength exercise. This exercise can also adjust the tension of the Elastic Band according to the level of the practitioner. Of course, you can also use your body's weight to do strength training, such as push-ups, sit-ups, and squats.
   3. How to carry out strength training
When starting strength training, we must adhere to the principle of gradual and orderly progress. First of all, warm-up exercises are required. The time is 5~10 minutes. It is mainly used for some stretching exercises or soft aerobic exercises (such as walking).
Then choose a weight or resistance that will make the muscles feel tired after 8 to 12 times. After you have practiced 8 to 12 times, it is best to feel exhausted and unable to stick to it. In order to give the muscles a recovery time, after practicing for each group of muscles, take a day off.
    When you can complete 12 exercises very easily , you can increase the weight or resistance of the exercise. However, when you feel muscle pain, stop immediately. Although mild muscle aches are normal, if there is tingling or swelling of the joints, it indicates that the exercise has exceeded the load and appropriate adjustments should be made.
    4, strength training is effective
Although strength training has a good fitness effect, we don't have to spend a few hours a day doing this kind of fitness.
In fact, for most people, it only takes 2 or 3 times a week to exercise, and 20 to 30 minutes each time is enough.
With the continuous training of strength, within 6 months, your strength can be increased by 50% or more, and your energy will become more and more vigorous. Strength training can bring miracles to your physical and mental health, quickly making you stronger, stronger and healthier.
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