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Guide to Strength TRX Training in Denver - Peak Physical Therapy & Wellness
May 30, 2018
One of the top ways you can perform better as an athlete or even just become a healthier person is to strength train. On average, it is recommended by the Department of Health and Human Services to get 150 minutes of exercise in per week. For many, they solely focus on cardio, looking past the several short and long-term benefits of strength training. Whether you know very little about strength training or are looking for ways to improve, use these tips and explore TRX training in Denver.
Basics of Strength Training
Strength training is crucial for muscle toning and becoming stronger and healthier. Even those with weight to lose and focusing on cardio should incorporate strength training into their weekly exercise routine to help shed the pounds.
Through a series of exercises, strength training forces the muscles to contract. There is a misconception out there that strength training is solely to build muscle, hence an increase in weight. If you would like to gain weight, there are methods of doing so, but that is not a definite end result. In fact, when one strength trains, continues to burn calories even after your workout is over. In many cases, it is a metabolism booster.
At the end of the day, you get to choose what works best for you and can tailor your routine towards your goals. For instance, you can lose weight, tone, bulk up or just become a stronger person. However, it is important to at least do some strength training to help maintain your lean muscle mass. As you age, lean muscle mass will deteriorate, which can lead to weight gain. By incorporating strength training into your routine, you will retain that lean mass.
When it comes to the benefits of strength training, they are nearly endless. First and foremost, it is excellent for your health. Not only will strength training help you tone your muscles and retain lean muscle mass but will keep your bones strong as well. This reduces the risk of osteoporosis later in life. In addition, strength training is beneficial in the following ways:
- Improve joints: By incorporating strength training, your joints will continue to move better, reducing the risk of problems down the road. You will also see more flexibility in your range of motion, which will help protect you from injuries.
- Lower health risks: When adding in strength training into a routine, it will help protect you from heart disease, cancer, and high blood pressure. It may also help boost your immune system as well.
- Increase mind power: Studies have shown that weight lifting can actually help you think more clearly and better. It can also help conquer stress, anxiety, and depression because of the endorphins that are released.
- Quick results: You may notice your work lifting weights within weeks to a month
To help you define which type of strength training is best for you, it depends on what you are looking to accomplish. When you take on one of these methods a couple of times per week, for 20 to 30 minutes, you will begin to see results within weeks. Many find success sprinkling out their strength training throughout the week.
As you read through, make sure you understand the definition of reps and sets
- Increase Strength and/or Lose Weight: To increase your strength through weight lifting, use lighter weights and do bursts of quick repetitions (or commonly referred to as “reps”) with a few minutes of rest in between each set. Aim to have up to five sets per targeted area. This is also commonly used for weight loss.
- Bulk Up: If you are looking to increase the size of your muscles, use light weights in long sets of reps in multiple sets.
- Enhance Endurance: Are you looking to use your strength for long periods of time? Choose an area, such as the arms, legs, etc., and complete several reps in that area, two to three times.
Ways to Strength Train
When it comes to your strength training, it can be done at the gym or at home. In fact, you do not need to spend any money at all to begin strength training. The different ways to train include:
- Machines: When many people think of strength training, they think of the machines at the gym. These are great for all types of strength trainers as they help you with form and you can easily change the weight amount to find the perfect one.
- Resistance training: This type of training uses bands, weights, body weights or other objects and complete movements against your body.
- Free weights: Dumbbells or barbells are used to help with strength training. They are great if you have learned proper form, or you can work with a trainer or physical therapist to learn proper form.
- Body weight: If you are looking to lose on a budget, or like the challenge of working on your own, use your own body weight for strength training! This is through exercises such as sit-ups, pushups, squats, etc.
Incorporating TRX Training
TRX training, also known as suspension training, is another great way to increase strength. Through using a series of bands for resistance, you will increase your overall strength and flexibility. This is done using your own weight, along with the bands, working against gravity. You will also notice great improvements in your core strength. No matter what your experience level is when it comes to working out, TRX training is for everyone. From there, you will be on your way to tone your body!
A great way to get started with TRX training, or to learn what type of strength training is best for you, schedule an appointment with Peak Physical Therapy and Wellness. Our team of experts will help you define your goals, what types of exercises you should do, and how often you should do them. This is your top way to get the results you are looking to achieve. Find the nearest location to you and contact Peak PT and Wellness