6 Best Benefits of Strength Traning Exercises

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while there is an essence of truth there

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free-weights

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medicine balls

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the choice to incorporate a certain type of resistance depends on your level of physical fitness and familiarity

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especially

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another 12-month long study on the cognitive decline amongst seniors captured the benefit of resistance training in cognitive functions

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endorphins are released during long

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lower back pain

healthy bone

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regular strength training workouts do more than just shaping your muscles

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it prevent bone loss by increasing bone density

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by increasing bone density

lose body fat

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do you want to reduce your body fat? strength training help

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measuring your body fat uses basal metabolic rate

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if you have a higher percentage of muscle compared to fat

study shows that a moderate duration of strength training exercises improves the capacity of muscle to oxidize fat

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reduce the risk of heart disease

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decrease body fat percentage

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jumping jack

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plank

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free weights

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bent over rows - back

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dumbbell curls - biceps

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machine exercises

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lat pull down - back

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shoulder press - shoulders

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cable curls - biceps

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seated “abs” machine - abdomen

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leg extensions - quadriceps

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leg curls - hamstrings

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muscular hypertrophy is the enhancement of muscle size

load: lower than of rm

rest period: seconds to 1-minute between each set

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elite weightlifters and bodybuilders may benefits from using very high frequencies such as

best benefits of strength traning exercises - fitwirr

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best benefits of strength traning exercises

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bydjohny alexandre

2016

july 17

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popular belief has it that strength training is mostly

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it's one of the most beneficial things you do

in today's post

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but before i do

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what is strength training

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muscle group must work to overcome an opposing force

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this causes the muscles to contract

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perform strength training workouts

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various types of resistance

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strength training be accomplished

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bodyweight training

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exercise machines

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resistance bands

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science backed benefits

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many studies documented that strength training exercises are extremely effective both

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strength training in conjunction

cognition

twice-weekly resistance training improved the executive function of selective attention and conflict resolution among senior women by %

depression

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strength training provides similar improvements in depression as antidepressant medications

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currently

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study shows that exercise and strength training release a hormone called endorphins

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also people tend to be happier after weight training because they feel stronger

chronic fatigue

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according to george mason university

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though everyone experiences fatigue at some point

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more specifically

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arthritis

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diabetes

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osteoporosis

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obesity

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depression

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as you age

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two a of you before hitting the middle age

osteoporosis

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osteoporosis is much more common in women than men; this is primarily due to the hormonal cycle

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strength training also help to slow down muscle loss

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strength training workouts build muscle mass

the higher the proportion of muscle mass you have

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there are numerous other benefits of strength training

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here is a list of strength training benefits

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increase muscle strength

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increase muscle mass

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weight management

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more stamina

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improve depressions

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improve posture

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decrease risk of injury

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increase self-esteem

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enhanced performance of everyday tasks

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prevent osteoporosis

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improve cholesterol levels

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reduces axiety

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getting started

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how to progress appropriately

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strength training to meet your specific goals is not only important but necessary

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this occur

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these four factors will improve

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however

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load

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volume

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rest period

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frequency

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load: the load is the amount of weight lifted in a given set

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volume: the volume is the total number of repetitions and sets that are performed in a given exercise session

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rest period: rest period between each set and exercise

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frequency: frequency refers to the number of exercise sessions

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how to manipulate each of these

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you should vary your progressive strength training pro every 4 to 6 weeks to keep improving

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sets

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repetitions

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exercises

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intensity

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frequency

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rest intervals

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bodyweight exercises

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squats

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push-ups

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lunges

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glute bridge

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bicycle crunches

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superman exercise

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dips

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pull-ups

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dumbbell chest press - chest

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dumbbell lateral raises - shoulders

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dumbbell kickbacks - triceps

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weighted crunches - abdomen

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dumbbell - quadriceps

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deadlift - hamstrings

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seated chest press - muscle works

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press-downs - triceps

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basic guidelines

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muscle group to exert a maximum force

load: %

volume: sets of 8-12 repetitions

rest periods: minutes

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muscular power

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power is defined as the optimal amount of work performed in a given time period

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muscular power is the highest power output attainable during a particular moment

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load: 30-60% 1rm

volume: sets of 3-6 repetitions

rest period: min

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muscular hypertrophy

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load: 70-85% 1rm

volume: sets of 8-12 repetition

rest periods: mins

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muscular endurance

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a muscle group to repeatedly expert a sub-maximal resistance

volume: sets of 10-25 repetitions

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workout frequency

intermediate individuals should train days if using a total-body workouts

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advanced lifters train 4-6 days

at this level

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avoid overtraining

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to reduce the risk of overtraining

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there you have it! just all us benefit from strength training

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after all

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i hope after reading this post

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do you think we missed something that you wanted to learn strength training? leave us a comment below to let us know

pin it

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djohny alexandre

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djohny alexandre holds a b.s. in exercise science

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best exercises

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