Today, #physio4fight will talk about basic strength training exercises. Find us on Facebook and leave your like so we can continue to do what we love: talk about the importance of exercises, fitness and physiotherapy.
Strength training has got many benefits: maintain muscle tissue, increase strength, improve bone health, control body fat, decrease risk of injury are some of them . It can also help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Strength training may enhance your quality of life and improve your ability to do everyday activities.
This is particular important when we are aging and losing muscle mass and tone. Strength training can help us how to manage that. Do not forget that muscle strength can be worked in multiple ways and using multiples tools and equipment or only your body weight.
Normally, some level of mobility is also necessary so do not forget to improve your mobility as well.
Gradually increase the intensity and loading of your workouts as your fitness improves and let your body rest from time to time to help prevent injuries.
Note 1: This is just a guide and DOES NOT replace a session with a physiotherapist. Find a good physiotherapist in your area to help you.
Note 2: If you have not exercised for a while, Delayed onset muscle soreness is expected. Learn more about it here.
Basic exercises below:
Bridge
Plank
Push ups
Pull down using elastic band(you can do this exercise kneeling for better latissimus dorsi activation). A good progression after this exercise (if you are interested) could be assisted pull ups.
Military press
Biceps curl
Squats are great exercises as well. Please, read our article here about this great exercise.
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