Benefits of strength training: what is strength training?
strength training has become increasingly common among exercise routines these days, despite the prevailing myth that this type of exercise requires heavy weights or is only for muscular people.
Without a doubt, strength exercises can help increase muscle strength, maintain bone density and reduce joint pain.
What is bodybuilding?
We can understand strength training as any physical movement in which you use your body weight or equipment (eg, dumbbells and resistance bands) to build muscle mass, strength and endurance, according to PubMed Center .
It is basically any activity that works the muscles harder than normal, with the goal of increasing muscle strength, size (hypertrophy), power and endurance.
Types of bodybuilding
Some of the types of bodybuilding are:
- Muscle hypertrophy or muscle building requires the use of moderate to heavy weights to stimulate muscle growth.
- Muscle hardening, training to increase muscular endurance that usually requires high repetitions with light weights or bodyweight.
- Circuit training, which seeks to condition the entire body by performing multiple exercises with little or no rest in between.
- Maximum muscular strength, an exercise that requires few repetitions (2 to 6) and maximum loads to improve your overall strength.
- Explosive power, which combines power and speed to improve your power output, is more common among athletes trained to improve their ability to perform explosive movements in their sport.
Benefits of bodybuilding
- make you stronger
- Effectively burns calories
- Reduces abdominal fat
- Helps you look slimmer
- Reduces the risk of falls
- Reduces the risk of injury
- Improves heart health
- Helps control blood sugar levels
- Promotes greater mobility and flexibility
- Strengthens the bones
- Improves brain health, mood and self-esteem
How often should I do strength exercises?
Experts recommend doing at least two or more days a week of muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Also, while no specific duration is recommended, a workout should last at least 20 minutes, aiming to do each exercise to the point that it’s difficult to do another repetition without help.