Body Building Guru

Best Strength Training Machines

Strength training develops strength, increases bone density, builds resistance, promotes weight loss, increases the body’s resistance to injury and improves overall athletic performance. Various exercises are involved in working different muscle groups of the body to build maximum strength and endurance. Strength training Machines play an important role in enabling enthusiasts to perform various exercises associated with it for maximum gains. Equipment is considered to be the backbone of any training regime. It helps enhance the overall output of various strength exercises and increases the intensity of the workouts.

If you have made up your mind to invest in a home gym, it is essential for you to consider the various machines and fitness equipment available in the market to perform efficient work outs.

Types of Strength Training Machines:
Machines enable enthusiasts to perform a variety of exercises. Some machines are designed to work individual muscles while others comprise of a multi-dimensional station that works the whole body. Multi station machines are great for home gyms, are more economical and take up less space. They help individuals train different muscle groups and enable them to achieve optimal benefits from their training regime. Both free weights and machines are required for developing strength and working the core muscles but machines are safer than free weights and are easier to use.  The various machines used for strength training are:
Leg Press Machine: Leg press is the best machine for training the muscles of the legs. Most of them are set at an angle of 45 degrees and work the muscles of the thighs. With a leg press you can safely lift heavy weights without slipping or falling. It places less stress on the lower back and knees.
Hack Squat Machine: It is great for developing the outer sweep of the thighs.
The Smith Machine: This machine is a barbell that is restricted to move only vertically upwards and downwards. It comprises of two weight stacks separated by a distance of 2.5 meters with cables passing through adjustable pulleys and can be fixed to adjustable handles.

Free weights:
They are essential for performing high intensity workouts for strength training and comprise of the most elementary form of exercise equipment. They are not attached to any chains or pulleys and consist of barbells, dumbbells, bars and weight plates.
Barbells: It is a long iron bar measuring between 4 to 7 feet in length. Exercises of the barbell are performed by holding it with both hands and lifting against the gravitational force. You can select from Olympic barbells and standard barbells as per your requirements.
Dumbbells: They are a smaller version of barbells and are 5 to 10 inches long. Dumbbell exercises are performed by carrying them in each hand. Dumbbell rack assortments are also available which have dumbbells weighing from 5 lbs to 100 lbs.
Weight Plates: They range from 2.5 lbs. to 100 lbs. They are usually made of iron but plastic weight plates are also available in the market. They are attached to barbells while performing exercises.
EZ curl bar: This targets the biceps and triceps. It is shorter than a barbell with angled hand placements and is great for working the muscles from different angles. It reduces stress and helps enhance the strength of the wrist.

Strength training machines and equipment are great for boosting the workout sessions and increasing the intensity of workouts. But it is essential for you to perform all strength training exercises under the guidance and supervision of a certified trainer in order to avail maximum benefits. These exercises require the application of specific techniques in the absence of which you might end up with a broken bone or muscle injury.

Before beginning any exercise you must consult a registered medical practitioner in order to determine if your body is capable of handling the stress involved in performing hardcore strength exercises or not. You must also discuss any ailments your might be suffering from such as digestive disorders, asthma, heart disease, high blood pressure, cancer etc. with your doctor prior to beginning these exercises.

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Strength Training For Weight Loss

Strength training is the use of resistance as opposed to muscle contraction. There are several methods of strength training but the most commonly used is the use of force against gravity and elastic or hydraulic resistance. Strength Training for Weight Loss is becoming increasingly popular among people looking for ways to shed those extra ounces of flab from the body. It is a combination of several exercises comprising of weight training, resistance and isometric training. Progressive strength training for initiating weight loss can be imparted by using free weights, weight machines, resistance bands and body weight. Diet and cardiovascular work outs also play a significant role in helping you to reduce weight but strength training helps tone the body and develops muscular strength and endurance.

Strength Training For Weight Loss Mechanism:
Strength training exercises are performed by lifting a certain amount of weights in order to build endurance, flexibility and resistance. Strength training enhances bone density, increases the body’s resistance to injury, improves the strength of muscles, ligaments and tendons and boosts metabolism. It also increases muscles mass which plays a crucial role in burning more calories, thereby boosting the process of weight loss.

Benefits of strength training:
•    It enhances the body’s metabolism and enables you to burn more calories by increasing muscle mass, thereby resulting in weight loss.
•    It leads to the development of stronger bones.
•    It makes you stronger and increases muscle endurance.
•    It increases the resistance to injuries.
•    It increases self-confidence and self esteem.
•    It improves your performance in other spheres of day to day activities such as dancing, gymnastics, running, cycling, swimming etc.

Fundamentals of Strength Training For Weight Loss:
Warm Up: It is essential for you to perform a 5 to 7 minutes of warming up routine in order to get the blood flowing to all body parts. Warm up exercises include aerobics, treadmill exercise, jogging, skipping etc. This increases the pulse rate and body temperature. This must be followed by a few stretching exercises which increase the body’s efficiency to use oxygen and augment the heart and lung muscles.
Overload: The principle of overload should be followed for physical fitness and development. It requires athletes and enthusiasts to increase the number of workouts per week. If you are weight training, you must increase the weight by a particular amount gradually every week. Overload focuses on gradually increasing the intensity, frequency and duration of your training regime.
Setting up a routine: This means that you need to identify the various exercises to be performed in order to reach your goals. This is the most crucial aspect of the entire training regimen. You must fix a time for performing those exercises, rest periods and a place where you will be working out. You can work out in a commercial gym or at home depending on your time commitments and work pressure.
Sequence of exercises: As per expert advice, you should work the larger muscles first and them move on to the smaller ones. This leads you to achieve maximum gains in minimum time. Organize your work outs in such a manner that you are able to pay complete attention to the larger muscle groups first.
Selection of exercises: You must select at least one exercise to work each major muscle group including the muscles of the chest, triceps, biceps, hamstrings, quads, calves and abdominals.
Trainer: It is essential for you to take expert advice from a professional trainer whether you choose to work out in a gym or at home in order to avail maximum benefits. You must ask your trainer to demonstrate each exercise and then supervise you while you are performing it. Strength exercises requite the application of the correct form in the absence of which you might end up with an injury. Therefore, you must listen to the advice of the trainer and follow each instruction very carefully. Your trainer will also help you chalk out a training routine and diet plan based on the specific requirements of your body.

Obesity is a life threatening disease that is the outcome of sedentary lifestyles, intake of high unsaturated fats, lack of physical activity and increased job stress. Strength training is one of the best ways to combat this disease for long term benefits.

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