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Training Tips

Strength – An Essential Component of Optimal Health

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Strength or resistance training is one of the most essential components of achieving optimal health and fitness. Strength training exercises can help prevent bone loss, even in people already suffering from osteoporosis, by slowing the rate of bone loss. Strength training exercises also conserves remaining bone tissue, reducing the risk of fractures. Besides preventing bone density loss, strength training exercises also builds the muscles surrounding the bones in the body and increases flexibility in the joints.

Maintaining strength as you age is very important, as well. Strength is lost at a rapid pace as you get older and must be maintained and/or increased to stay independent in the elder years. Implement strength training exercises into your exercise regimen to stay strong and independent throughout your life!
Strength & Resistance Equipment

Basic Strength-Building Exercises

1. Total Body

  • Squat, Bicep Curl to Shoulder Press
  • Lunge, Bicep Curl to Shoulder Press

2. Chest

  • Push up
  • Dumbbell Press
  • Barbell Press
  • Medicine Ball Chest Pass
3. Back
  • Dumbbell Row
  • Barbell Row
  • Seated/Standing Cable Row
  • Seated/Standing Lat Pull-Down
4. Shoulders
  • Seated/Standing Dumbbell Shoulder Press
  • Seated/Standing Barbell Shoulder Press
  • Dumbbell Lateral Raise
  • Dumbbell Frontal Raise
5. Biceps
  • Seated/Standing Dumbbell Curl
  • Seated/Standing Barbell Curl
  • Seated/Standing Hammer Curl
6. Triceps
  • Dips
  • Cable Press-Down
  • Over-Head Cable Extensions
  • Dumbbell Kickbacks
7. Legs
  • Leg Press
  • Squat
  • Lunges
  • Hamstring Curls
  • Good-Mornings

Reps, Sets & Tempos

Goal Who    Reps      Sets      *Tempo(sec)    Exercises per    Rest Period
Balance & Stabilization Beginners or When recovering    12-25 1-3 4- Down2- Hold

1- Push

   1-2   0 – 90 sec
Strength Intermediate/Experienced    1-12 2-6 2- Down0- Hold

2- Push

   2-3   45sec – 5 min
Power Advanced or Sports Specific Training    1-10 3-6 N/AFast as Possible    3-4   3-5 min

*Down- the lowering motion during the lift; Hold- Isometric hold at top of lift; Push- Upward motion during the lift.

Recap

  • Increasing and or maintaining  your strength level is a great idea for everyone, no matter what age you are
  • Strength training is the best way to prevent or slow the effects of Osteoporosis, by increasing bone density
  • Maintain your independence and quality of life by exercising and taking care of your body
  • Like the old saying goes, “Use it or Lose it”

 

 

References:

Clark, M.A., Corn, R.J., & Lucett, S.C. (2008). NASM essentials of personal training. Baltimore, MD: Lippincott Williams & Wilkins.

Clark, M.A., & Lucett, S.C. (2010). NASM essentials of sports performance training. Baltimore, MD: Lippincott Williams & Wilkins.

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Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Training Tips

Intensity is the Game Changer

Often when people reach out to a personal trainer in need of assistance in their fitness journey, they actually know what to do but it is easy to get stuck in a exercise routine that’s well…..simply a routine. While going through the motions of a workout may be better than no workout at all, this uninspired approach won’t likely lead to significant improvements, often what is needed is a change to the INTENSITY!

1. Get explosive. Research shows explosive movements such as box jumps, kettlebell swings, and plyometric push-ups can achieve a greater response from something called fast-twitch muscles (the ones used during quick, powerful movements) The BONUS to these movements is that “fast-twitch” fibers have greater potential for growth when compared to slow-twitch fibers….and remember more muscle, less fat!

2. Superset strength and cardio. People often think of strength training and cardio exercise as two separate beasts, but this doesn’t have to be the case. Adding a cardio interval such as jumping rope, or 20-second sprints will rev the metabolism while still allowing for added strength. The BONUS – it can shorten the time it takes to workout, so busy moms like me can get more calories burned in a shorter session.

3. Skip the machines. While exercise machines do make resistance training user-friendly, lifting with free weights will incorporate more stabilizing muscles adding to your intensity. More muscles used equates to you burning more calories than your weight machine counterparts. The same can be said for bodyweight exercises, which can be more effective for core strengthening and calorie-burning than workouts done on machines.

Overall I find people over estimate the intensity of their workouts, sometimes you have to switch things up to get you back on track to your goals!

 

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Motivation

Lifting Tip: Building Traps w/ Simeon Panda

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In my opinion shrugging heavy is a great way to build traps, I have done this for many years and my traps are very well developed. Unlike most exercises, I do not start light when shrugging, I like to get straight into it; my first set is 5 plates a side and I work up from there to sometimes 7+ plates a side. My tempo for shrugging has also remained the same throughout the years, I do not shrug slow or hold at the top, I just complete the set number of reps I plan to at a moderate pace. This isn’t me saying other methods don’t work, I’m just giving you my perspective and talking from my own experience.

Be sure to download my Mass Gain Extreme Training Guide with all my routines at 👉🏾SIMEONPANDA.COM

🏃🏾SP Aesthetics Sportswear available at
SP-AESTHETICS.COM

💊Get all Dedicated Nutrition supps at SIMEONPANDA.COM

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Credit: Simeon Panda


About Simeon Panda

Simeon Panda is one of the most influential fitness professionals in the world. Owner of SP Aesthetics® Sportswear and Just Lift.®, he is a fitness entrepreneur who is featured on Forbes as one of the worlds top ten influencers for fitness. Simeon has immense popularity not just because of his amazing physique, but for his character and high standards in representing the sports fitness industry.

With a social media following in excess of 9 million, he is respected for many reasons amongst his fans and followers worldwide, not least because of his highly positive and motivational approach to everything he does.
He has competed in Musclemania® competitions worldwide, winning the European Championship in 2013 and earning himself Musclemania Pro® status. He regularly judges physique, modeling and bodybuilding shows all over the world.
Simeon has hosted seminars and workshops around the world including the Mr Olympia Weekend. He has graced the front covers, written for and been featured in major fitness publications worldwide such as Muscle & Fitness, MuscleMag, Muscle-Insider, Train Mag, Muscle & Performance, Fitness RX to name a few. He has appeared live on Australia’s Number one national breakfast tv show ‘The Today Show,’ New York’s most popular urban radio station ‘Hot 97,’ he has also hosted seminars in countries all over the world.

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Shoulders

Be aware that there are 3 heads of the deltoid, and each should be targeted with…

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Be aware that there are 3 heads of the deltoid, and each should be targeted with a specific exercise, with enough volume and intensity to cause a significant reaction. By that I mean to say that I do not think a quick 3 sets of 10, would be sufficient in accessing your full growth potential. Give each head of the muscle your best work for the best results.

Source
Credit: Simeon Panda


About Simeon Panda

Simeon Panda is one of the most influential fitness professionals in the world. Owner of SP Aesthetics® Sportswear and Just Lift.®, he is a fitness entrepreneur who is featured on Forbes as one of the worlds top ten influencers for fitness. Simeon has immense popularity not just because of his amazing physique, but for his character and high standards in representing the sports fitness industry.

With a social media following in excess of 9 million, he is respected for many reasons amongst his fans and followers worldwide, not least because of his highly positive and motivational approach to everything he does.
He has competed in Musclemania® competitions worldwide, winning the European Championship in 2013 and earning himself Musclemania Pro® status. He regularly judges physique, modeling and bodybuilding shows all over the world.
Simeon has hosted seminars and workshops around the world including the Mr Olympia Weekend. He has graced the front covers, written for and been featured in major fitness publications worldwide such as Muscle & Fitness, MuscleMag, Muscle-Insider, Train Mag, Muscle & Performance, Fitness RX to name a few. He has appeared live on Australia’s Number one national breakfast tv show ‘The Today Show,’ New York’s most popular urban radio station ‘Hot 97,’ he has also hosted seminars in countries all over the world.

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