Strength training program for a healthy body Essay Example

Strength training program for a healthy body Essay Example Strength training program for a healthy body Essay Strength training program for a healthy body Essay Resistance-exercise training improves physical function and health outcomes by increasing muscle mass and muscle strength. Depending on the program, strength trainings produced greater improvement in muscular strength, body mass, lean body mass, and percentage body fat. The main objective is to lose body fat without losing muscle mass. The key to successful body conditioning is a well-designed strength training program that helps promote balance development of the major muscles using proper exercise form and correct exercises techniques. It is best to test and determine first how your body reacts to any application of external force to allow measurement of flexibility and strength in order to reveal any hidden dysfunction on current state and in the process know what is needed to improve function.Whole body training refers to single workouts done in every muscle group which are the chest, shoulders, back, quadriceps, hamstrings, biceps, triceps, forearms, trapezius, calves, and abdom inals. Results are favorable and effective when you train each muscle every other day to allow better stimulation of the majority of the muscle fibers within each muscle group at the same time stimulating large portion of the body’s muscle mass. Since most problems are with the abs, let’s limit my talk on ways as to how you should flatten abs at home first for beginners. Perform these exercises with maximum of 30 seconds rest only. Then as you progress you may add other programs.Steam engine abs workout. Stand with your hands behind your head. Touch your left elbow to your right knee by bending and raising the knee at the same time crunching your left armpit toward your right hip. Return to the starting position and repeat to the opposite side, crunching your right armpit toward your hip. Beginners may do at least 16-20 repetitions of this exercise (Zinczenko Spiker 2006).Bicycle exercise for abs. Lie face up on the floor. Put your fingers behind your head. Bring the knees in towards the chest while you lift the shoulder blades off the ground. Do this without pulling on the neck. Lift your left leg straight out to a 45 degree angle simultaneously turning the upper body to the right. This brings the left elbow towards the right knee. Then switch sides now bringing the right elbow towards the knee. Continue alternating sides in a pedaling motion for 12-16 reps (Waehner n.p.).Vertical leg crunch. Lie face up on the floor with legs extending straight up. Keep your knees crossed throughout the session. Lift the shoulder blades off the floor as if reaching your chest towards your feet. This will contract your abs when you keep your legs in a fixed position for a matter of seconds. Lower and then repeat for 12-16 reps.Full reverse crunch. Lie on your back. Then extend your legs straight towards the ceiling.   Put your hands behind your head. Lift your shoulder blades off the floor at the same time pressing the heels towards the ceiling. The abs will contract when you make a u-shape towards the torso. Lower down then repeat for 12-16 reps.Long arm crunch. Lie on the mat with arms greatly extended straight out behind the head. Do this with your hands clasped and arms kept next to the ears. Then lift the shoulder blades off the floor. This will cause the abs to contract. Lower and repeat for 12-16 reps.Ab rocker. Sit on the ab rocker. Grab the bars in each hand. Rock forward trying to originate movement from the abs. When you rock in this manner it contracts the abs. Release and repeat for 1-3 sets at 12-16 reps.Elbow to knee crunch. Lie on your back. Keep your left foot flat on the floor. Put your right foot crossed over your left knee. Always keep your arms folded over your chest. Then twist your upper body towards your right side. Touch your left elbow to your right thigh. In doing this make sure you twist your whole torso toward your knee. Lower yourself then repeat switching legs. Do 12-16 reps (Kita 2005).Being busy is no ex cuse for forgetting about staying healthy, getting fit and having a sculptured body. You may begin to do this exercises at home first just to let your abs contract and let your body get to the feel of the work out before you go the gym and perform your strength training programs. So try to work it out in the morning or in your evenings and see the effect in weeks.