Thursday 27 October 2016

Siobhan Byrne's... Perfect 10 to achieve the best results

Strength training should be included as part of your workout plan

Siobhan Byrne

Published 13/10/2015 | 02:30

Siobhan Byrne - strength training is still the leader.
Siobhan Byrne - strength training is still the leader.
Walkout push-up
Walkout push-up 2
Walkout push-up 3
Prisoner squat
Prisoner squat 2
Plank jacks
Plank jacks 2
Reverse lunge
Reverse lunge 2
Side plank

After many years of doing different types of training, strength training still proves to be the leader in giving you some of the best results, in my opinion.

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Strength training will provide much more that just great shape and balance to the body, it is a must for healthy bones later in life and has been proven, time and time again, to be extremely beneficial for many reasons.

1 Stress

We can all agree that health is our wealth and it is sometimes not until we get ill that we realise this, but can strength training be directly linked to your health?

Of course it can. Apart from the obvious reasons that any type of training will make you become fitter, thus helping the body to be healthier, strength training, particularly, is a great way to reduce stress levels as many studies have shown.

2 Better shape

Lifting weights will help shape your body, so even if you have not got the best genetics you can help shape it to create an illusion of a symmetrical, well-balanced body.

3 Long calorie burning

Strength training will burn calories for up to 48 hours after your training has finished, unlike traditional cardio, which only burns calories while you are doing it.

4 Osteoporosis

Strength training has long been linked to the prevention of osteoporosis. The bone weakening disorder can affect older women. Strength training will help increase the strength of the muscles around the bones and even the bone density.

5 Posture

Strong, well-balanced muscles will automatically mean better posture and this, in turn, will help prevent neck and back pain.

6 Increased metabolism

As we get older our metabolism can slow down. Strength training will help speed up the metabolism.

7 Look leaner

Muscle takes up less space for the same amount of fat. Having more muscle on the body can mean not just a stronger but a leaner you.

8 Help prevent heart-related diseases

Strength training will help build muscle, which, in turn, helps remove glucose from the bloodstream and can help reduce the risk of diabetes.

9 Prevents injuries, protects tendons

Strength training helps prevent injuries and helps protects tendons around the joints.

10 Focus from results

Results from good weight training can be seen very quickly, which can keep you more focused to reach your goals.

Strength training

Do each exercise 12 times before moving on to the next one. When you have completed each exercise, that is one set. Catch your breath before moving on to the next set, and do three to four sets, three to four times a week

Walk out push up

1/ Begin by standing upright with your arms by your sides.

2/ Then bend forward at the waist, putting your hands on the floor and walk your hands out into a push-up position.

3/ Complete a push-up, then walk hands back until you return to start position.

Prisoner squats

1/ Start by standing with your feet slightly wider than shoulder-width apart and lock your fingers behind your head.

2/ Bend at the hips and knees to lower your body until your thighs are parallel to the floor, then simply push back up to the starting position and repeat.

Plank jacks

1/ Stand upright with your arms straight.

2/ Take a step backward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.

3/ Push off your front foot to return to the start position.

Reverse lunge

1/ Start on your toes and hands with your arms straight, back flat and feet together.

2/ Then jump your feet out to the sides without moving hand position. Immediately jump back to the middle and repeat. Keep your back flat throughout.

Side plank

1/ Support your body by leaning on your elbow and on the side of your foot, with the opposite foot sitting on top.

2/ Keep your body straight and hold the position. Try to hold the position for at least 15-20 seconds and keeping your form.

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