Strength exercises in fitness: features, training program

Training with heavy weights is very important. They allow athletes to not only lose weight but at the same time add relief to the muscles. This happens due to the correct combination of strength exercises in fitness for women with aerobic exercise.

You can try strongman training plan – really cool exercises to be strong.

Starting strength routine: strength training guide

Aerobics stretches muscles, and also greatly helps to get rid of subcutaneous fat. Strength exercises in fitness, due to work with a certain weight, build muscle mass. Also, often in strength fitness combine strength training with cardio training.

Cardio further contributes to the breakdown of subcutaneous fat than aerobics. The most common strength exercises in fitness for women are:

– squats with the ball between the legs;

– pushups;

– exercises for the legs in the machine;

– jumping with weights;

– exercise bike;

– abs workout.

These exercises are considered basic in fitness strength training. That is, they must be present in the training process.

How to choose exercises for lower and upper body muscles

Strength training in fitness must be built depending on several factors. First of all, you need to take into account your physical fitness; you must consider the type of physique (ectomorph, endomorph, and mesomorph).

When all the moments are taken into account, you can begin to draw up a workout. If functionally, you are poorly prepared, then the classes should be as simple as possible during the first two weeks.
Your training should last no more than 30 minutes, rest between exercises will be a minute. As for the type of your body. If you are an ectomorph – you train in the gym 3 times a week, the repetition rate should not be high, you can rest between repetitions for a minute and a half.

If you are an endomorph – training takes place in the gym three times a week, high intensity of the lesson, rest between sets, less than a minute. And finally, if your body type is mesomorph – training takes place in the gym three times a week, average intensity, rest between sets is a minute.

Based on the information received, you can make strength fitness programs. Usually, a program is drawn up for a period of not more than four weeks.

After, it must be changed, as the muscles begin to get used and the proper effect will not be. The strength fitness program is drawn up for the same period because strength exercises take place in it. The program looks like this:

– squats with the ball between the legs;

– pushups;

– exercises for the legs in the simulator;

– jumping with weights;

– exercise bike (jump rope);

– study of the press.

If possible, the exercise bike can be replaced by running in an open area, that is, along the street.

Strength Fitness For Women And Physical Strength: Is It Effective?

Unfortunately, this type of fitness does not cause much interest among women yet. Many ladies still prefer simple fitness over strength exercises. The reason is that girls are afraid to exercise with weights, so as not to gain a large amount of muscle mass.

In fact, there is no such danger, because all the same elements from ordinary fitness are present. Therefore, all that you can get is a toned body.