Exercise on Strength

JOSHUA LESTER J. ARELLANO

 Strength Training Exercises
• Challenging your muscles with strength
training (also called resistance training)
exercises 2 or 3 times each week is all that is
needed to improve the strength and tone of
your muscles – as well as gain you several
long-term health benefits to your muscles,
bones and general metabolism. But like all
forms of exercise, you need to undertake it on
a regular basis.
 How often should you do strength training?

• Strength or resistance training is just one component of an all-round fitness

programme, which should cover aerobic fitness, flexibility, muscular strength and
endurance. If you are a beginner exerciser, you will gain the most benefit from 3
strength training sessions a week, however, 2 sessions will still give very good
results.
• Initially, the improvements in strength are due to neurological adaptations, as your
nervous system learns how to more effectively recruit your muscle fibres. Then, as
you continue with the program, some muscle growth, as well as improvements in
tone becomes noticeable.
• It is generally recommended that you don't train the same muscles on consecutive
days. This is because muscle tissue needs to recover from the strength training
which stimulates its growth. If you do want to train on consecutive days, it's
recommended that you work on different muscle groups, e.g. arms on Monday,
legs on Tuesday.
• Sticking to your routine is the key to maintaining your fitness and as your strength
improves you'll need to increase the amount of resistance that you use with each
exercise. A gradual increase will reduce the risk of muscle strains, which can occur
if you increase your loads too rapidly.
 Warming up and stretching

• Before doing your strength training exercises, you need to warm up. This
means about 5 minutes of activity, such as cycling, rowing or skipping.
• The aim is to increase your heart rate and to raise a light sweat. The
increased movement of blood through your muscles will warm the tissues
and make them more pliable – a simple measure to help prevent injury
during exercise.
• Follow your warm-up with a short 5-minute stretching routine, again as a
means of preparing your muscles. Make sure you gently stretch each of
the muscles that you will be working during the strength training exercises
– the muscles in your back, abdomen, chest, shoulders, arms and legs –
holding each stretch for just over 10 seconds.
• You can stretch the muscle group you have just used immediately after
your set of strength training exercises – before you move on to the next
exercise. The muscles will be warm and flexible at this time. For example,
do a set of 12 reps of a biceps curl and then stretch your biceps muscle
before moving on to a triceps strength training exercise.
 Cooling down

• Equally important is cooling down after your

strength training exercises. This can involve easy
walking or cycling for 2 to 3 minutes, followed by
5 to 10 minutes of stretching. The aim is to:
• remove metabolites (intermediate substances
formed by metabolism) from your muscle tissue;
• prevent blood pooling in the lower half of your
body; and
• help you be ready for your next strength training
session in 2 to 3 days' time.
 Tips for strength training
• Always exercise the largest muscle groups first, such as your hips and upper legs,
then move to your lower legs, upper torso, arms, abdominals and lower back.
• The abdominals and back muscles are stabilising muscles which help you to
maintain correct posture and should be exercised at the end of the session so that
they are not fatigued too early.
• When lifting a weight, breathe continuously throughout the movement – don’t
hold your breath or your blood pressure may go up.
• When lifting a weight, control the movement: take 2 seconds for the lifting
movement, pause for one second, then 4 seconds for the lowering movement.
• Concentrate on maintaining good posture – use a mirror to see that your body is
aligned correctly.
• Limit strength training sessions to one hour in length – no more.
• Don’t do strength training sessions on consecutive days unless you work different
muscle groups in each session, e.g. arms on Monday; legs on Tuesday.
1. Lunges
• to strengthen your hamstrings (back of thigh),
quadriceps (front of thigh), gastrocnemius (calf) and
gluteus maximus (bottom) muscles.
• Stand with your feet shoulder width apart, hands on
hips. (Optional: hold a small hand-weight in each hand,
with your hands by your sides.)
1 rep = step one leg a generous stride length forward
and bend this knee to make a right angle between your
thigh and your shin. Allow the heel of the back foot to
lift off the ground as you bend the back knee towards
the floor. Hold for a few seconds, then return to standing
upright. Do the same movement, this time moving the
opposite leg to the front. Note: keep your back straight
and head upright throughout; make sure that your front
leg does not bend beyond forming a right angle between
your thigh and shin, that is, don’t allow your front knee
to extend over your foot.
2. Squats
• to strengthen your quadriceps (front of
thigh), gluteus maximus (bottom) and
soleus (deep calf) muscles.
• Stand with your feet shoulder width
apart. (Optional: hold a small hand-
weight in each hand.)
1 rep = slowly bend at the hips and
knees, lowering yourself until your
thighs are parallel with the floor. Slowly
return to standing upright.
 3. Standing calf raises
• to strengthen your gastrocnemius (calf)
muscles.
• tand on the edge of a step with just the front
of your foot on the step. Hold the railing for
balance throughout the exercise.
1 rep = take your weight on the ball of one
foot by lifting the opposite foot off the
ground slightly. Raise the heel of the foot
that’s taking the weight as high as is
comfortable, then return to the level
position; lower this heel until you feel a
stretch in your calf muscles, then return to
the level position.
4. Wall push ups
• to strengthen your chest, arm, shoulder and upper back muscles.
• Stand facing a solid wall at arm’s length, with feet shoulder width
apart. Place the palms of your hands flat on the wall, at shoulder
height. Before starting, step your feet back a few inches.
1 rep = slowly lean closer to the wall and let your hands take some
of your weight by allowing your elbows to bend. Keep your back
and neck straight and in line with your legs; avoid bending at the
hips. Lean as close to the wall as is comfortable and hold for a few
seconds, then straighten your elbows as you return towards the
upright position. Remember to keep your abdominals contracted
to prevent your back from arching. Note: this exercise is really a
standing ‘push up’. The exercise requires more effort the further
that your feet are back from the wall. As you gain strength you may
like to progress to a knee push up, which is performed on the floor
in a face-down position, and then to a standard push up.
5. Push-Up
• Not only will this exercise stimulate the chest muscles, it will also work the abs,
arms, shoulders and even the back, legs and hips
• Position your body face down on the floor. You’re going to balance your body
weight on your toes and hands. Your body should be straight as a board from
shoulder to ankle. Begin with your arms fully extended. They should be as straight
as possible without locking out the elbows, with palms flat on the floor and
fingertips pointing straight ahead. Your hands should be about shoulder width
apart, although you may vary hand placement closer together for accentuating the
triceps and wider apart for more pectoral stimulation. Look up slightly and keep
your eyes fixed on a spot about 3 feet in front of you. If you have a weak lower
back and find it difficult to maintain a straight body, let your butt rise up a bit so
that your hips have a slight bend.
• Contract and tighten every muscle in your body from shoulders to ankles. Your
body should be completely rigid. Maintain this rigid state throughout the
movement to avoid stressing the lower back and maintain proper form.
• Inhale and bend at the elbows to lower yourself to the floor, keeping your elbows
pointed out to the sides. Descend slowly and in control in order to work the
muscles harder and give them a good pump. Stop descending when you’ve
touched your chest to the floor but DO NOT rest on the floor.
5. Biceps curl
• To strengthen your biceps muscle (at the
front of your upper arm).
• Stand comfortably, with your feet shoulder
width apart, and hold a small hand-weight in
one hand, palm facing to the front.
1 rep = bend your elbow so that you raise the
hand-weight to your shoulder, stopping short
of fully flexing your elbow. Return to the
starting position by slowly lowering your
forearm. Avoid fully straightening your elbow.
Keep your wrist straight throughout.
6. Triceps extension
• to strengthen your triceps muscle (at the back of your
upper arm)
• Lie on your back on a floormat with your knees bent
and feet flat on the floor. Hold a small hand-weight in
one hand, at arm’s length above your shoulder. Use
your free hand throughout this exercise to support the
upper arm that’s being worked, aiming to keep it in a
vertical position, perpendicular to the floor. Avoid
holding the weight over your face or head.
1 rep = slowly lower the weight, stopping just before
your elbow is fully bent (flexed). Return the weight to
the starting position.
7. Abdominal crunches
• to strengthen your rectus abdominus muscles (at the front
of your abdomen).
• Lie on your back on a floormat with your knees bent and
feet flat on the floor, shoulder width apart. Rest your
forearms crossed over your chest with your hands on your
shoulders. Tuck your chin into your chest to ensure the
back of your neck is lengthened.
1 rep = raise your head and upper back off the floor as far
as is comfortable, aiming to raise yourself to your knees.
Concentrate on using the muscles at the front of your
abdomen to achieve this movement, rather than bending
your neck and upper back excessively. Hold for a few
seconds, then gently lower your head and upper back to
the floor.
8. Seated abdominal twists
• to strengthen your oblique abdominal muscles (at the
sides of your abdomen) and your rectus abdominus
muscles (at the front of your abdomen).
• Sit on the edge of a chair with your knees bent and feet
flat on the floor, shoulder width apart. Place one
forearm on top of the other and raise your arms in
front of you, to shoulder height. Lean back slightly and
tighten your abdominal muscles.
1 rep = twist as far as you can in one direction, hold for
a few seconds, return to the centre. Repeat in the
opposite direction.
9. Back extensions
• to strengthen your upper and middle back
muscles.
• Lie face down on a floormat, and bend your
elbows so that your fingers are touching your
ears.
1 rep = slowly lift your chest and shoulders
approximately 15 cm off the ground – hold –
then slowly lower to the ground again.
10. Quad knee and arm extension

• to strengthen your upper, middle and lower back

muscles.
• On a floormat, position yourself on all fours (on your
hands and knees) with your back flat and parallel to the
floor. Focus your eyes on the mat to keep your neck
straight.
1 rep = while keeping your head, neck and back in a
straight line, slowly raise one arm and the opposite leg
off the ground, so that the elevated limbs are in line
with your torso. Hold for a few seconds, then lower
your limbs to the floor again. Repeat using the
opposite limbs. Hold your abdominal muscles tight to
prevent your back from arching.