what is strength training

what is strength training
Why weight training is so important
Sports experts say What strength exercises do, what you should pay attention to

 what is strength training

Why weight training is so important

Sports experts say What strength exercises do, what you should pay attention to

Strong muscles, better health: exercise for the thighs

what is strength training
Strength training? That sounds like gyms where bodybuilders lift heavy weights to work their biceps.

What does strength training do?

what is strength training

You build muscle through strength training. This will make your body tighter and more toned over time. Weight training also helps you lose weight. On the one hand, fat is reduced and muscle mass is built up.
but also when you sit on the couch. The more muscle you have, the more calories you burn.On the other hand, muscles consume energy -when you move
You will gain muscle mass even in endurance sports, but less so. In addition to strengthening your muscles, you also strengthen your entire holding apparatus with strength training. That said, tendons, ligaments, and bones also benefit. With strength exercises you can "prevent falls, fight back pain and counteract osteoporosis", explains the sports expert.

what is strength training Strength exercises: at home or in the studio?

You can do strength training at home - lay down the exercise mat, put it on comfortably, set up a book or video with instructions, and off you go. For example, squats can put too much strain on the knee joint. Or the back pain is getting worse because you twisted too much doing the exercises.

If you go to a good gym, you can get advice on which strength training is right for you and how the exercises work properly. Sometimes it is enough to just strengthen individual muscle groups in order to specifically counteract symptoms. In other cases, so-called functional training may be an option.

what is strength training? Does a lot help a lot?

Experts recommend exercising two to three times a week if you want to gain muscle. To maintain fitness, even one strength training session per week is enough. How long this takes depends, among other things, on your physical condition and how motivated you are. Important: do not overwhelm! As a beginner, you should slowly approach the exercises and stop when the muscles are twitching or even trembling. If you work out in a gym, you will be instructed accordingly by the experts there.

In cooperation with the physiotherapist Imke Gerlach-Roggatz from Icking in Upper Bavaria, we have put together seven simple exercises that are suitable for every age group. For some of the exercises, you will need a theraband and dumbbells. If you don't, just skip the exercise. Important: Before training, you should always warm up well, for example, step on the spot for a few minutes and let your arms swing. And: no excessive ambition! Listen to your body.

Seven strength exercises to do at home

Everyone can benefit from weight training. If you have problems with your knee or hip, for example, you should clarify with your doctor beforehand which strength training is suitable for you. The best thing to do in this case is to train in a gym under supervision. The same applies if your blood pressure is increased or if you have other cardiovascular diseases. Here, among other things, so-called press breathing can have a negative effect: You hold your breath during the exercise or press the air out. This increases blood pressure and the heart has to pump against increased resistance.

Very important: Before you start again with strength exercises, it is essential to clarify with your doctor whether there is anything against it from his point of view! This applies to all newcomers over 35 years of age and to all people who have chronic diseases such as diabetes. Because it may be necessary to adapt the training individually in order not to take any risks.

If you decide to go to a gym afterward, it is best to try a trial course. Then you can see whether you like the offered program. Alternatively, there are also so-called personal trainers who explain the exercises to you at home. It is best to ask beforehand what the costs will be.

Ideally, you should combine endurance sports and strength training. This is how you strengthen your heart and circulation and build muscle mass.