A New Trend of Our Time: A Healthy Lifestyle

A new trend of our time is a healthy lifestyle. To improve overall health, increase stamina and perfect your body, you can use strength-training. These workouts are carried out with the use of various weighting equipment, allowing you to strengthen muscles and correct the figure. Working weight is selected depending on the physical fitness of the athlete and the training plan.

Why Do We Need Strength Training?

With each passing day, more and more fitness centers open, offering a variety of strength training programs. But why are they needed, and what results can be achieved? The fact is that exercises with weights strengthen the cardiovascular system, increase muscle mass, help lose weight, or conversely, gain weight.

During the load, blood flow significantly accelerates, stimulating metabolic processes in the body that can continue after exercise. By combining strength fitness with aerobic exercises, it is possible to change metabolic processes and reduce weight.

Types and Directions of Strength Training

Sports centers offer different types of strength training. Fitness exercises can take place either in a group or individually, under the supervision of a trainer.

Individual Training

The effectiveness of individual training depends largely on the pace of the training process. Incorrect amplitude and body positioning can lead to serious injuries. Therefore, beginners and sportsmen, who are not confident in the correctness of performed exercises, should do the exercises under the guidance and control of an experienced instructor.

There are several effective methods of personal fitness training:

• Split – emphasis on individual muscle groups;
• Interval Training – anaerobic and aerobic loads are alternated during one class;
• Full Body – work out of the main muscle groups in one session.

Group Training

The duration of group strength training is 40-50 minutes. This type of training is suitable for those who need more motivation and team spirit. The instructor sets the desired pace of the training process and monitors how properly the exercises are performed.

Depending on the task at hand, group fitness classes come in the following directions:

• Flex + ABD – stretching exercises, strengthening the abdominal muscles.
• Lower Body – a special complex aimed at strengthening the muscles of the lower body (abdomen, hips, legs).
• Mix Training – a circular workout with loads at a fast pace, engaging the basic muscle groups and developing endurance.
• Power Ball – exercises with a ball. All muscle groups are worked out. Suitable for beginners or for rehabilitation after injury.
• Super Strong – exercises during which all muscle groups are involved, achieving total weight loss.

Duration and Frequency of Exercises

It is better to go for strength training 3 times a week. Daily classes will not accelerate the necessary result. During the load, there are micro-traumas of muscle fibers; therefore, the human body needs time to recover. Beginners should avoid heavy loads and alternate classes with days of rest. The duration of training does not exceed 45-55 minutes. This time is enough to start the process of burning calories and working through the muscle corset.