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This entry was posted in Fitness, Weight loss, Workout, Workout Plan and tagged 6 Best Strength Training Exercises for Women, strength training.
I love than all exercises are compound I like bent over rows, I have a tough time increasing weights on that though Anyway, such is life!
If you prefer being in the outdoor than surrounded by the four walls of a gym, then you probably skip over the weight room and head straight to the pavement when it’s time for a workout.
Strength training strengthens muscles and joints, which can improve race time, create good running form, help you become less prone to injury.
Keep In MindThe only thing you need to do to make this happen is to treat strength training the same way you do with your run workouts. The ideal strength training routine for runners should aim at boosting strength and mobility in the lower body muscles, that include your shins, calves and plantar muscles, helping you improve your push-off strength and also lessen the risks of overuse injuries, which is very common among runners of all levels and ages. As a result, if you are looking to run up to your next level and boost your running performance like nothing else, here are seven strength exercises to make of the weight room the perfect training ground for your running breakthrough. Without further ado, here are the seven strength exercises that every runner should do, along with proper form tips and videos showing you exactly how to do them. The plank—in all its variations—is one of the best core exercises that targets every angle of the core, lower back shoulders, making it for an an effective and powerful strength exercise.
The Russian twist is tough and targets a whole bunch of muscles, including the abs, obliques, lower back and the hamstrings as well. Grab a weight, then lie on your back with upper legs perpendicular to the floor, and knees bents 90-degress.
The overhead lunge targets the whole body—quadriceps, hamstrings, glutes, shoulders and core muscles as well. Not only that this move will promote strength throughout the body, it will also help you gain essential flexibility and mobility in your hip flexors, helping you become more functional , which is good for all athletic and daily activities—not just for running. They target a lot of running specific muscles, they convenient requiring no equipment but your own bodyweight, and can be easily added to your post-run routine. Squats target the quadriceps, hamstrings, hips, hip flexor and glutes, and even activate your core. Squat until your thighs are parallel to the ground or to the point where you can no longer keep a flat back. The single-leg deadlift is the ideal slow—burn move for building strong hamstrings and glutes—helping  tackle those steep hills with ease—while working also on improving your balance and boosting your stability.
Lower the weight while keeping them very close to the tops of the legs until they until they go past your knee.
Also known as the one-legged squat, this is a powerful squat variation that will help you build strength and balance in your lower body like no other low body exercise.
Note: if you have lower body flexibility and mobility issues, use a chair or a bench for the assisted pistol option.
Once your right knee is at about 90 degree angle, push back up by extending your leg to starting position.
Less than 25 percent of Americans over the age of 45 engage in strength-training exercises,1 which are actually among the most important exercises to stay fit and healthy. Many are also not aware that strength training has been shown to slow cellular aging, helping you to live a longer, healthier life.
Contrary to popular belief, strength training is not simply a matter of "bulking up." It can also achieve a number of beneficial changes on the molecular, enzymatic, hormonal, and chemical levels in your body, which will also help slow down (and many cases stop) many of the diseases caused by a sedentary lifestyle. One study showed that strength training in the elderly reversed oxidative stress and returned 179 genes to their youthful level. There's more to strength training than bicep curls and leg extensions… seven of the best strength-training exercises, recently reported by CNN,2 are actually among the least known and utilized.
If you're new to strength training, these exercises can form the basis of your muscle-building routine.
This is a squat done while holding a weight in front of you (like a goblet), which adds more of a workout for your core and legs. Keeping your heels flat, pressing onto the floor, pause at the bottom of the squat, and return to a full standing position.
This "anti-rotation" movement is challenging because you must resist rotation, working your obliques, abs, lower back, glutes, and more. Holding the chest high, squeeze through the stomach and press the handle away from the body, extending the arms straight while resisting any twisting or rotation.
Push-ups are a deceptively simple functional movement that works your upper-body muscles while engaging your core and allowing you to use the full range of motion in your shoulder blades. Note: If you can't do five push-ups with good form, elevate your hands on a bench or chair to begin building up your strength. This is important because it involves single-leg movements that help minimize training imbalances. This is a combination of a lateral lunge and a squat, useful for stretching your groin and inner thighs while also working out your hips, thighs, and trunk. This exercise helps to train your glutes, which are often underutilized if you sit for long periods each day. Strength training is, unfortunately, still widely viewed as an exercise primarily for bodybuilders and athletes.


Body weight exercises have the advantage of being very flexible and convenient, requiring no equipment and no special place or schedule, and the price is right—they're free. Hand weights are inexpensive, portable, and readily available for purchase in just about any department store. These are basically "poor man's dumbbells." A plastic gallon jug weighs about eight pounds when full of water and 13 pounds if filled with sand. If you have access to a gym, you may want to experiment with some good-quality resistance equipment. Gyms often offer a variety of strength training classes, and if you are more of a "social exerciser," this might suit you well.
There is a reason climbing has been a staple exercise in military training and combat fitness for thousands of years—it's one of the best upper-body strength exercises. Ironically, by slowing your movements down, you're actually turning them into high-intensity exercise. I am experimenting with 16 exercises, about half are bodyweight exercises (push-ups, chin-ups, dips, sit-ups) and the other half I use dumbbell weights. FITNESS DISCLAIMER: The information contained in this site is for educational purposes only. You may lose the extra pounds in no span of time, but the probability to gain that weight is equal. You need to raise the arms straight above your head, and then bring the bar till your chest.
Lay down straight on the mat, and lift your upper body by keeping legs at a static position.
Nevertheless, when it comes to improving your running (without running more), adding a weight training routine into your program is vital.
In fact, as a runner, I found that by sticking to a regular strength training program, I only got faster, fitter and become less prone to injury. In fact, strength training is one of the single most important non-running aspects of training that can help you a become a faster, stronger and less injury prone runner.
That’s why they would need a different strength training program than the standard gym rat.
You must target the muscles you use the most during running—mainly the quadriceps, hamstrings and the calves,  and on the other side correct any muscle imbalances that may occur—by mainly working on increasing strength in the core and the upper body. You should consider the weight room a part of your training schedule as you do with your sprint drills or weekly runs. As you get stronger, aim to gradually add time and make it more challenging by adding weights to it—placing a plate on your back. It’s the perfect fit-in-all move—this is especially true f you are pressed for time and are looking to get the most bangs out of every minute of training. In fact, as a runner, squat should be a staple in your runner’s oriented strength training program. You can always add a set of squat every now and then –especially if you don’t have the time to go for a full strength workout routine. That’s why squats are runners best friend and ally when it comes to making the most out out of r the run strength program routine.
Not only that, this move also improves mobility in the lower body and will help you build a solid core. It's a matter of fact that your muscle strength decreases with age… unless you do something to stop it.
Without it, by the time you're in your 70s, your muscle strength and tone will have declined by roughly 25 percent from what you had in your mid-30s.
This form of exercise also helps prevent osteoporosis, improves your range of motion, and ability to perform functional (day-to-day) movements and even, when done properly, can act as a form of aerobic exercise and even help you lose weight.
Unlike traditional cardio, strength training causes you to continue burning more calories for up to 72 hours after the exercise is over through a process known as afterburn.
It also increased BDNF brain derived neurotropic factor that helps you remember and learn better.
If you're an avid strength trainer already, try these moves to reach higher levels of fitness and work your muscles in a different way.
Push your butt back like you're sitting in a chair and descend until your elbows reach the inside of your knees. If your heels rise push your hips further back and work on partial ranges of motion until mobility and form improve. Grab the handle with both hands and pull it in to the chest, maintaining tension on the cable. Plus, because it works your lats, traps, and rhomboids, it supports proper posture by pulling your shoulders back and helping to stabilize your spine.
Split squats will help to build lower-body strength while improving balance, flexibility, and stability in your hips.
As a result, key groups of people neglect to perform this rewarding activity, including those who need it most (women, seniors over 85, and people with obesity are among those most at risk of not strength training).3 Once you've gotten past the stigma that strength training is "only" for bodybuilders, you might resist it because you think it's repetitive or boring. They are great to do at your office or while traveling, because you always have your "exercise gear" with you! Keep them next to your sofa and do a few sets of shoulder presses, bicep curls, and tricep presses during commercial break.


The kettlebell allows for ballistic movements and swinging motions you can't do with traditional weights. They are inexpensive, easy to store, and perfect for exercising while traveling—just toss them into a pocket in your overnight bag. The unevenness of the weight produces the benefit of strengthening your smaller, stabilizing muscles, which you must engage to maintain control of the bottle.
The benefit of a machine is that it will allow you to focus your mind on the effort, as opposed to the mechanics of the movement. Group fitness is evolving and now you can find some very interesting classes, such as Smart Bells, Forza, Urban Rebounding, water–based exercise, Pilates, and Bosu.
Climbing targets many muscle groups (hands, arms, shoulders, abs, and back), and builds coordination and agility skills. The super-slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.
Compound movements are movements that require the coordination of several muscle groups—for example, squats, chest presses, and compound rows. In the video above, I demonstrate doing this with a four-second positive and a four-second negative, meaning it takes four seconds, or a slow count to four, to bring the weight up, and another four seconds to lower it. Once you reach exhaustion, don't try to heave or jerk the weight to get one last repetition in.
So let’s adopt some basic exercises for which you do not need heavy machines or gym subscription. You can perform these exercises at your home on a regular basis. Give it a go, just like we express our instant instinct on listening about shopping, gossips, this needs an immediate call too.
At the end of this post I’ll be sharing with you 3 of my favorite strength workouts for runners to help you start off exactly on the right foot.
They are the single most important exercise that you can perform to strengthen the entire lower body.
Further, this form of exercise is known to beneficially impact 10 biomarkers of aging, which are determinants of aging that you are capable of controlling. Feet should be shoulder-width apart, and the feet, knees, hips and shoulders all remain square and facing straight ahead throughout movement.
The elbows should be slightly tucked — like arrows, rather than flared like the letter 'T'. One thing is certain—strength training need not be monotonous, and if you incorporate several different types of activity, your fitness will progress faster and you'll have a lot more fun doing it. Kettlebells can help you develop power in your hips, legs, and glutes as well as strength, flexibility, and stability for your back and shoulders. The various machines each feature a different muscle group and usually bear diagrams explaining how to use the equipment, but don't hesitate to ask for assistance if you are a newbie. You can perform the super-slow technique with many of the strength training exercises already discussed, such as hand weights, resistance machines, bodyweight exercises, or resistance bands. Instead, just keep trying to produce the movement, even if it's not "going" anywhere, for another five seconds or so. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort. This will strengthen the muscles of your arms. Once you start feeling comfortable with the beginner level, increase the weight and the set from twice to thrice and so on.
If you have been going to gym, then, you will find multiple machines to perform weight training. Studies have proven that cardio  decreases weight, wherein strengthening exercises would lessen up the inches.
What I love the most about this page is that it shows Namrata’s passion for weight training and her love for fitness.
But if you are in a hurry, I’ve provided with a bullet-proof step-by-step exercise instruction to help you get started today. This is a blunder I’ve done plenty of before, and you most likely you’ve fallen into the same trap. Descend until your chest is just above the ground and return to the starting position by fully extending your arms, and repeat. While I have long recommend high-intensity interval training (Peak Fitness) using an elliptical machine or a recumbent bike, super-slow weight training may have superior benefits, and may be a more suitable form of high-intensity exercise for older individuals.
I have just started this type of strength training and am impressed with its efficiency and the science behind it. Hence, it’s crucial to strengthen your muscles and body to sustain a healthy and fruitful workout.
This is only a 1.5-rep exercise done with the same weight as in Super Slow, but instead of eight or 10 seconds up and down, it is 30 seconds down, 30 seconds up, and 30 seconds down for a total of 90 seconds for the exercise.
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