Strength training simply means exercising to build strength in your muscles by performing exercises against resistance. One should not confuse certain aerobic exercise with a strength workout, for example exercises like riding a stationary bicycle, or running on a treadmill, even though these workouts involve working against resistance these do not help to strengthen your muscles as these are complete body exercises and will help in losing weight. To put it in simple terms, a strength workout is lifting weights. Lifting weights may include lifting body weight or free weight or against a machine. Before one thinks of starting this training it is very important to get an opinion of the doctor on whether you can undergo this training. The reason is that there are a number of medical conditions that can worsen by undergoing this training without prior check of your health hence, it is always advisable to consult a doctor before starting workout. The next important thing is, if you are a beginner, to train under supervision, because one should always remember that there are specific patterns of exercises for building muscle and if it is done without guidance there are high chances one might suffer an injury. Now then here are some guidelines for an effective strength training workout: -If you are a beginner then start with a program that will helps you to build all your muscles -Take a program where you workout on alternate days, so that you get a day of relaxation after each day of intense work out. -When you start remember to warm up first, for at least 15-20 minutes. This will help to loosen all your muscles. If you try to train without warm up you will end up having cramps or may hurt your muscles. -Once you are ready pick up the weight which you are comfortable or which your instructor advises you to. Remember not to overdo, you will not be able to build muscles in one day. -If you have an instructor follow his/her instructions, start with the basic sets and do at least 8-15 repetitions with the same amount of weight. As a beginner it is advisable to do more repetitions of the basic sets until you build some strength in your muscles and you start feeling comfortable. -Once you know you can handle the basic sets with your starting weights, change it to a slightly more difficult set. When you do so you can reduce the repetition on basic set so that you will be able to do the next set. It's very important to remember not to stop the basic set of exercises. -When you have mastered all the sets then it's time to increase weights. Remember: do not increase too much. It is advisable to increase 2-4 kg weights at a time. It is always important that you know it is not easy to build strength and when you do it you should also know that it is not permanent. So developing strength is a continuous process and before you begin it is advisable that you are mentally prepared so you won't feel frustrated when not seeing immediate results.
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