How to get stronger effectively

A strength exercise is completed in a very short period of time, and you need to follow a few simple rules to avoid harming the muscles involved in certain movements.

How to train effectively

The motor activity that stimulates strength is completely different from aerobic exercise. Both can require maximum effort, but strength exercise lasts a few minutes at the very most, while aerobic activity is cyclical and is repeated for much longer.

Training for beginners

There are some general tips that you should follow as a beginner: If you train without close supervision, it’s better to start using specific equipment rather than a handlebar or barbell reducing the possibility of incorrect movements and injuries. And muscles need to rest too, so you should rest a day between one workout and another.

Rule 1: Warm up properly, and prioritise the muscle groups that will be used the most.

It’s ideal to try and move the relevant limbs - without overloading them - across all planes at a moderate rhythm, so as to expand the range of movements that are not usually required over the course of a normal day.

Rule 2: Know your maximum capacity (1-RM), and load percentage. Observing the load percentages specified for each individual exercise optimises training effectiveness. If the exercise seems ‘too light’ or ‘too heavy’, it may be useful to repeat the maximal exercise test to recalibrate the load.

Rule 3: Follow the technique correctly.

Some exercises place stress on delicate structures, such as the spine. A squat exercise is completely safe only if the movement is carried out correctly; otherwise painful back injuries may occur.

These three simple rules will help you train safely and will increase the benefits of strength training and reduce the risks involved. Always consult a doctor or a professional trainer before starting a training programme.

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