Strength Training

What are some exercises strength training I can do without equipment?

I know, I know ... yet another diet / fitness question but have no weight or developing equipment! I run / walk a lot lately, but still need to incorporate strength training to burn more fat by building muscle on me! : P Any suggestions? Thanks!

It is necessary to make some training.This interval is when you do some intense exercise for30 minutes a day for 5 days a week to a month or two. You have actual eating 5 meals a day and keep them healthy. Drink plenty of water, and never starve. Rock On! Look up interval training on the internet.

Strength training made easy

What is strength training?
Strength training is the use of force muscle against resistance. This type of training can build strength and size of skeletal muscles. The different forms of resistance can use when training for strength. This includes bands, body weight and weight, specially designed or machines.

In the past, training force are mainly used by athletes to improve performance and / or increased muscle size. However, strength training is now recognized as a factor critical to the health and welfare of all genders, ages and abilities. The major health organizations such as the NSCA and ACSM recommends strength training law, as part of the fitness regimen of one.

Why is strength training so important?
Strength training is important to:
• Preserve and improve muscle mass
• Preserve and improve metabolic rate
• Improved bone mineral density
• Improve glucose tolerance and insulin sensitivity
• Reduce the risk of injury
• Improve the ability to participate in daily activities
• Improve balance
• Improving self-esteem
• Increased strength and endurance
• Increased speed, power, and agility
• Improve overall body composition
• The decrease in bad cholesterol levels
• The pressure drop blood
• Improves aerobic capacity

What You Should Know
Sets and reps
weight loads that allow less than 15 repetitions are important for muscle strength and hypertrophy, while the weight loads can be lifted several times for more than 15 repetitions are important for muscular endurance. More specifically, less than six representatives will help with the development of strength and power, six to 12 repetitions will help keep the muscle tension and develop muscle growth, while more than 12 reps is ideal for endurance and metabolic conditioning.

Force training frequency
In order for about 2 to 3.5 hours per week of strength training is sufficient for most people. This should be divided equally over the course of the week. Examples include:
• Monday, Wednesday and Friday for 60 minutes
O
• Monday / Tuesday / Thursday / Friday: 45 minutes
Strength Training Part of the Body / Movement Training
So how should the training be divided? A of the best ideas is a constant rotation. A month can be full body workouts. The next month could be part of the body workouts. The next month could be training plane motion. Council training specific part are better for regional hypertrophy, while training the body and plane movements benefits of strength training, power, speed, and muscle growth.

Election of the sequence of exercises
Remember to select the most difficult exercises before exercises easier (for example, several sets before a single set, free weight machine before, etc.) A example would be squats before leg extensions.

Career Progression
There are many different ways to make progressions routine with strength training. You can increase the weight lifted, repetitions performed or completed assemblies. You can also decrease the rate of each set to allow more time under tension. The decrease in recovery between sets do not allow your body to recover fully and is metabolically taxes. Even changing biomechanics of exercise may be a method of progression (eg, incline plane, supination to pronation, etc.) Finally, there are many reinforcements intensity that can be used for strength training, here are some examples:

Superset • - Example - Back to back bench rows and weighs
• Decreased joint - Example - 10 reps with 100 pounds on squats, 8 reps with 80 kilos in the squat, 6 reps with 60 kilos in the squat, etc ....
• Rest / pause - Example - 10 reps with 100 pounds on squats, rack the rest, 4 reps with 100 pounds, the rack, the rest, 3 repetitions with 100 pounds
• Circuits - Example - 8 reps of push ups, 8 reps of dead weight, 8 reps of rows, eight representatives of the thrusts, 30 seconds jumps
• Density Training - Example - push-ups and push-ups for 10 to 15 minute rest period
• Negative - Sample - Get a weight that is heavier than normal, elevator, then take about 6-8 seconds, while the resistance on the way down
• Isometrics - Example - Sitting on the wall for 30 seconds
SAID is an acronym for specific adaptations to imposed demands. In other words, our body adapts to any claim given. Without thinking wandering from one machine to another for months would not lead to optimal results. Cycling the program will keep you healthy and challenge your body. This also applies to the design of the program of strength training. A program designed to improve muscular endurance will not benefit in muscle strength.

Summary and Recommendations
• power train of 2 to 3.5 hours per week, spread evenly.
• Always warm up before strength training.
• Superior sets and fewer reps for strength.
• Low series and high repetitions for metabolic conditioning and resistance.
• Focus on training the body if they are more interested in regional hypertrophy.
• Focus on training plan motion, if you're more interested in function, performance and strength.
• Exercise more taxes for the first time in his routine.
• Always vary your routine. The best program, as the saying goes, is that you are not currently doing.
• Do not forget to progression. Otherwise, no progress!
• Outstanding in strength training is almost impossible without good nutrition

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