Strength Training: Get Stronger, Leaner, Healthier In 2021 by Elizabeth Tucker

Author:Elizabeth Tucker [Tucker, Elizabeth]
Language: eng
Format: epub
Published: 2021-02-21T23:00:00+00:00

1. Breathe deeply. Unless you have been working hard on the cardiovascular side and have been running, race walking, cycling, swimming, or hitting the elliptical machine or stair climber with sufficient frequency and intensity, you are probably not close to a high level of aerobic conditioning. OK, you may think, “I get it, for cardiovascular health and to help keep off the pounds, I need to deal with that, but later, because I want to get going with weightlifting first.”

Yes, the long-term benefits of cardio training are fantastic, but this is about getting you in shape for the immediate term, to ensure that you have the aerobic capacity to breathe and function as you lift weights. This aerobic training will involve three or four days a week when you perform your resistance exercises and will take 10 to 20 minutes starting out. Don’t force your heart rate up in the beginning, just be sure that you warm up slowly for two or three minutes. Pick up the pace so that you are breathing hard and deeply for a minute, slow down for one minute, then pick up the pace again and give it a good intensity for one minute, slow again, then fast again. End with a one-minute slowdown.

➢ This is an abbreviated version of HIIT, or high-intensity interval training, a compressed form of aerobic conditioning. It will save you the time of slower, dragged-out exercise, and has been proven to increase the growth and vibrancy of mitochondria, the energy factories in our muscle cells.

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