Strength and conditioning training has become a worldwide favourite for people who focus on improving overall general health. Besides strengthening the core and the muscles, it is also beneficial in enhancing the agility and endurance of the body.
From obesity to metabolism and posture to movement, whatever be your health woes, strength and conditioning are largely considered to be the ultimate solution. While this seems to be an all-in-one technique, there are certain do’s and don’ts one must bear in mind to get the best out of this training. Let’s take a look at 5 key things that will help you draw maximum benefits from strength and conditioning training.
1. Warm-up and cool down:
Strength training focuses on major muscle groups like shoulders, chest, arms, back, abdomen, hips, and legs. Warm-up for at least 10 minutes before the exercise and cool down after the regimen is important to enhance muscle movement and reduce the chances of injury. A brisk walk or a jog for 10 minutes can be great for warm-up and cooling down can just as easily be done with stretches.
2. Using correct form and weight:
Most of the agility and endurance gained during strength training is because of the right alignment of your posture and the right weight for the level of resistance. If you are a beginner, it is in your best interest to start under expert supervision to get your posture right. Most of the trainers and experts advise starting the training with no weights, to promote the right form and then introduce the weights slowly to increase the resistance level.
3. Maintaining Tempo:
Control of movements while working with posture along with weights makes a world of difference in how fast and how effectively you gain from the exercise. It is ideal to maintain 3 counts and hold for all work out reps whether with weights or without.
4. Ensure Recovery Time for Muscles:
Strength and conditioning training is well known for the effectiveness of building muscles. The workout causes small tears in the muscles which need at least 48 hours to recover; as these tears knit up, they make the muscles stronger. It is therefore advisable to give your body 48 hours to recover before the next strength and conditioning training session.
Maintaining steady breathing during the strength training goes a long way in making a huge difference that the workout creates. While breathing is more or less an auto-pilot function of our body; adjusting it depending upon the varying levels of weight and resistance will help you maximize your gains. Breathing out when you are lifting weights and breathing in as you release the weight can help maintain appropriate body tension for strength building and to speed up muscle recovery.
Even if you are not an ardent athlete or weightlifting buff, strength training is a technique of workout which is promising enough to work out well for you. Among all the other benefits of strength and conditioning training, the most lucrative one is the fact that it helps you gain the strength and flexibility to actively and effortlessly perform your day to day activities.
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