How to do strength training suitable for weight loss?

For some people who want to lose weight and have perfect curves, the gym is an ideal place to achieve this, especially if they want to achieve effective weight loss results. The editor believes that combining some strength training with aerobic exercises that have become popular in recent years is a very good attempt for weight loss and slimming. The editor will introduce several methods below.

As people age, their metabolic rate at rest will decrease by 1% to 3% each year after the age of 40. This is largely due to the loss of muscle mass caused by aging. The decrease in the body's metabolic level and muscle content are both related to lack of exercise and reduced body activity, which is the basic reason why many people begin to gain weight after middle age. How can we increase the muscle content and metabolic level of the body? It is strength training.

When we talk about strength training, we often think of large fitness equipment in the gym. In fact, strength training is not that mysterious, nor is it exclusive to athletes. Each of us can and should do strength training. Not only young people, but also people over middle age should strengthen their muscle training, especially women over 40 years old. Because they do not do strenuous work for a long time and lack various exercises, coupled with a decrease in hormone levels in the body, it is easy for them to cause muscle loss, decreased bone density, weight gain, and decreased vitality, which in turn increases the possibility of suffering from various chronic diseases.

In order to change this situation, let us continue with the training course below "Healthy Women Stay Young Forever".

Family training courses

Training 2: Standing leg curl (wearing ankle steel bag)

Starting Position

Stand behind a chair with your hands on the back. Keep your legs slightly together, with your knees just touching, and the front of your thighs straight. Shift your weight to prepare for standing on one leg.

Action steps

Count one, two, three, four silently, and use four seconds to lift your right calf backwards, using your knee as the axis, until your thigh and calf form a 90-degree angle. At this point, your toes should point vertically downward; pause for 1 second; count one, two, three,

4. Put it down in 4 seconds: Slowly put your right foot down until your toes touch the ground, then flatten your right foot and return to the starting position. Then do the same with your left leg. As you switch legs, shift the position of your body's center of gravity, but keep your torso straight. Repeat the above movements 8 times (each leg bends 8 times) to complete a set of movements. Rest for about 1 minute, then do this set of movements again.

For some people whose physical condition is not particularly good and are relatively weak, it is recommended not to do some high-intensity exercises. When exercising, they should pay attention to warming up to avoid straining their muscles. Don't do it blindly, you should do some complementary training according to your physical condition. If you feel uncomfortable, stop training and take a rest.