Gone are the days where girls stayed away from weights for fear of bulking up. Science has long confirmed what most people know: strength training is essential for good health and maintaining weight loss. Muscle requires more calories to maintain than fat, raising your metabolic requirements. Muscle is also more dense than fat, making a muscular person seem slimmer than a less fit person at the same weight.
If you have decided to try a strength training program at home, consult your physician and then an exercise professional. A single session with a personal trainer will help you avoid injury by showing you how to strength train without injury. Before you go, however, think about how you would like to strength train so the workout can be customized to your preference. Although it is possible to get a complete strength training workout with no equipment, many people choose to buy free weights or resistance bands to help vary their workouts. What will work best for you depends on your lifestyle and the workout you wish to receive.
Free Weights
Free weights are items like dumbbells or barbells. It is possible to get a better workout with free weights than a machine because of the lack of restricted movement. Lack of restricted movement is also what makes you more prone to injury, so be sure to use proper form.
Free weights can be purchased in a variety of weights and forms. You can buy dumbbells, for example, that are at a specific weight, or you can purchase a dumbbell set that allows you to add or subtract weight. In general, dumbbell sets are a better investment. Despite the larger initial cost, the ability to add weight as you become more fit will have you saving money over time. You can also chart your progress by how much weight you add over time.
Before buying free weights consider how you will store them. Depending on the amount of weight you purchase, you may consider buying a rack to hold the weight. When you are beginning, however, storage issues should be minimal. Also consider the durability of your free weights. Different materials and designs will make the quality of each set vary dramatically.
Resistance Bands
Using resistance bands regularly can also create a great strength training workout. The workout they offer feels different than free weights, although many of the same exercises can be done with resistance bands. Resistance of the bands is constant, rather than the gravity dependent resistance of free weights. This can be asset because with resistance bands you can also create resistance from directions that you can’t from free weights. The direction that the resistance comes from is reliant on how you use the band.
It is harder to measure how strenuous your workout is with resistance bands. Resistance bands come in different strengths, but how they are used is the greatest determining factor on the workout you will receive. By slightly lengthening the band, for example, you can get a much easier workout. Therefore it is important make sure that you are challenging yourself each time you use them.
Resistance bands are cheaper and more portable than free weights. This allows you to get a good workout if you travel regularly without depending on the hotel gym. Also, if space in your home is a concern you might consider using resistance bands. There are two types of resistance bands: flat bands and tubes. Tubes have handles, so they may be easier for a beginner. When you consult a personal trainer, ask what is recommended for your specific workout.
No matter what equipment you choose, strength training combined with regular cardio is an easy and inexpensive way to stay in shape. Invest in a session with a personal trainer who can show you the exercises and how to use your equipment. Complete a strength training session three times a week and expect to see measurable results in two months.
