The Strength Training Program I Followed

In reference to the previous post if you missed it

Here are a few benefits:

Strength Training improves the flexibility and strength of the muscles and joint function, strengthening the ligaments. It boosts the metabolism thereby promoting fat loss as the body burns calories even when resting.

Bone density improves thereby reducing the risk of Osteoporosis. Strength training reduces the risk of injury, also improves the overall body balance and coordination. There is a positive change to the body posture. It is also beneficial for mental health as it assists in reducing symptoms of depression and improves self-esteem. Strength training improves cardiovascular health, thereby improving the quality of life.

Any form of exercise is done more efficiently with a stronger body and mind.

Athletic Strength

Athletes in various sport disciplines requires strength to boost their performance.
Adding a specific strength training program is best as this targets the muscles needed to improve performance.

Resistance Training

Resistance training involves the use of equipment, for example, resistance bands, dumbbells, barbells. By using these it places stress on the muscles, stimulating growth and strength.

Body Weight Training

This involves only using your body’s weight as resistance, instead of external weights, when doing exercises.

The advantage of doing body weight training, is it can be done anytime without the need of any equipment.

A summary of a few basic exercises which I incorporated into my program, enabling me to run / walk stronger, faster and feel more balanced:

Warm up:

30 x Jumping Jacks - 2 Sets
30 x High knees - 2 Sets
30 x Butt kicks - 2 Sets
5 x Walk downs - 2 Sets

Core:

30 x Russian Twists
10 x Full Sit-Ups
40 x Heel Touches
40 x Side Crunches

Legs and Glutes:

20 x Squats
20 x Bridge
40 x Standing Leg Lifts
30 X Dead Lifts