Strength training: Beginners’ guide to getting fitter
Exercising is not just about weight loss. Some even aim to improve their strength through workouts. As a beginner, you might find strength training quite intimidating. Fitness coach Sohrab Khushrushahi shares everything there is to know about strength training.
WHAT IS STRENGTH TRAINING?
It includes physical exercises designed to improve your strength and endurance. It is primarily anaerobic training and is associated with the lifting of weights. It can increase muscle, tendon and ligament strength, as well as metabolism. Among the benefits of strength training, improving joint and cardiac function and reducing the risk of injury in elderly people and athletes are also there.
BEGINNER’S EXERCISES
These exercises involve foundational movements based on which numerous other exercises are created. “Nailing these movements and building a base of strength and proper form, will translate to better proficiency and strength gains down the road,” says Khushrushahi.
Squats
To do this exercise, start with a stance that is shoulder width apart. Make sure your feet are firmly pressed on the ground so that when you generate force off the ground, you’re using your entire foot. Once you’ve established your stance, squeeze your butt and screw your feet into the ground. Shoulders and upper back should be tight, with wrists straight and elbows underneath or slightly behind the bar.
Push your butt back and down while keeping your back flat, your knees out, and your shins vertical. As you stand up, squeeze your butt and reestablish your starting position.
Push-ups
To start with, kneel down and keep your hands at shoulder width with fingers pointing straight, then sprawl your legs back, position your feet together and squeeze your glutes. Position your shoulders over your hands and screw your hands into the ground to create an external rotation force. Keeping your weight centred over the centre of your hands and your forearms vertical, start lowering into the bottom position. Lower into the bottom position and keep your butt squeezed, belly tight and forearms as vertical as possible.
Reverse lunges
It helps you get stronger in your bilateral moves. Stand with your feet about shoulder-width apart and engage your core. Step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the ground. Bend both knees to 90 degrees as you sink into a lunge. Make sure you engage your core and tuck your hips. Push through the heel of your left foot to return to your starting position.
THINGS TO KEEP IN MIND
Always warm up properly.
●
Use proper form to avoid injuries
● and maximise gains.
Never hold your breath while
● training.
Don’t be so eager to see results
● that you risk hurting yourself. If you’ve been sick, give yourself
● one or two days off from exercising after recovering.