Lifting Matters: Part 2
In Good Health | written by: LINDA STEPHENS
Strength training helps build muscle, increase bone density and improve overall health and fitness, as we covered in Part 1 of Lifting Matters last month. However, with so many different types of strength training out there, it can be difficult to determine which one is best for you. Here we will explore the most popular types and help you decide which fit your goals.
Weightlifting
Weightlifting, also known as resistance training, focuses on using weights to build muscle and increase strength. This type of training typically involves free weights such as dumbbells and barbells or weight machines to perform exercises such as squats, deadlifts and bench presses.
Weightlifting is a great option if you want to build muscle mass (also known as muscular hypertrophy). This type of strength training uses moderate-to-heavy weights to stimulate muscle growth efficiently. It also helps improve bone density, which is important for overall health and for reducing the risk of osteoporosis. However, weightlifting can be intimidating for beginners and may require a bit of instruction or guidance to perform correctly and safely.
Bodyweight Training
Bodyweight training uses the weight of your own body as resistance. This type of training typically involves exercises such as push-ups, pull ups, squats, planks, wall sits and lunges. Bodyweight training is a great option if your aim is to improve your overall fitness but don’t have access to weights or weight machines. It can also be done anywhere, making it a convenient option if you travel frequently or prefer to exercise at home. However, bodyweight training may not be as effective at building muscle mass as weightlifting, especially for advanced lifters.
If you want to add resistance but you’re not ready for weights or maybe you’re going away and still want to exercise, you can increase intensity with resistance bands. Look for bands that can go around your thighs. A brand like X-bands (xbandstraining.com) won’t twist while you’re doing movements such as squats, a banded deadlift (without free weights) or donkey kicks and will definitely turn up the heat and get you to feel the “burn.”
You can also use bands with handles attached that wrap around a tree or something that’s firmly planted to the ground and perform upper body movements to increase blood flow to your joints and muscles.
High Intensity Interval Training (HIIT)
High intensity interval training (HIIT) involves short bursts of high intensity exercise followed by periods of rest or low-intensity exercise. This type of training typically involves exercises such as jump squats, burpees and mountain climbers. HIIT is a great option if you want to improve your cardiovascular health and burn fat quickly. It is also time-efficient as most HIIT workouts can be completed in under 30 minutes. However, HIIT may not be the best option if you are new to exercise or have certain health conditions, as it can be very intense and may increase the risk of injury.
Plyometrics
Plyometrics, also known as jump training, focuses on explosive movements such as jumping, hopping and bounding. It typically involves exercises such as box jumps, jumping lunges and jump squats. Plyometrics is a great option for athletes or individuals who want to improve their power and explosiveness in sports such as soccer, basketball, tennis and lacrosse. It is also a fun and challenging way to mix up your workout routine. However, Plyometrics can be very high impact and may not be the best option if you have joint pain or other injuries.
It’s a great idea to combine some of the options listed above to build a conditioned physique that’s also a calorie-burning machine. However, bottom line: Exercise shouldn’t be confusing. It should be fun, and something you look forward to doing every day. To learn more about what type of strength training (or combination of strength training options) is best for your body and overall goals or if you’re unsure how to proceed, talking to a professional trainer is the best way to get started. My team and I are standing by ready to help!
In good health, Linda
LINDA STEPHENS, M.S. Nutritionist, Darien Resident and Owner, Linda Stephens Fitness, LLC. My virtual door is always open if you want to discuss your health goals. You can schedule a complimentary call with me through my website at www.lindamstephens.com
