Strength Training For A Sharper Mind

The fitness benefits of strength training,aka resistance training, whether they are obtained using weight training or any other resistance training method, go beyond the obvious physical and visible rewards.

Mind-Body Connection

Feeling fit and strong has a positive impact on the mind that causes a rippling effect on every aspect of our lives, from our confidence to our ability to focus. A stronger body can help create a stronger mind.

Strength training can be performed using weights, machines, resistance bands and even body weight exercises. Training however must be performed with the proper technique or form to reduce the possibility of injury.

Keep in mind that, in order to increase your muscular strength and endurance, the resistance has to be increased progressively and gradually. Consistency and intensity are the two critical elements here. Doing the same exercises with the same amount of resistance, day in and day out, is going to produce very little results.

Balanced Workout

To get the best and most balanced results, concentrate on training the major muscle groups:

• Arms- Biceps and forearms
• Chest
• Shoulders
• Upper and lower back
• Abdominals
• Upper and lower legs

Consistent and intense strength training help develop or increase your lean body mass which in turn helps you burn calories and fat even while you are at rest.

Improved Heart Condition

And don’t forget about maintaining a strong heart. Regular resistance training can help lower heart rate and blood pressure.

Try this quick strength training routine for an anytime, anywhere workout:

Prisoner Squat

Equipment Needed: None / Dumbbell(optional)
Starting Position: Stand with feet about shoulder width apart and your hands behind your head.
Movement: Squat down until your tights are parallel to the floor, stand up slowly and completely until your knees are straight. Perform 15-20 repetitions .Rest one minute. Repeat two more times for a total of three sets.

Intensity Boosting Tips:To increase the intensity, hold a dumbbell on each hand and perform an overhead press at the top of the squat movement.

Safety tips: 1-Avoid putting any pressure on the back of your head when performing the squat without dumbbells.
2-Maintain your back straight by fixing your eyes on a spot high on the wall or by looking at the ceiling.
3-A piece of wood or a thick book can be place under your heels to help keep your balance.

Push Ups

Equipment Needed: None
Starting Position: Lie face down on the floor. Place your hands directly under your shoulders with your arms straight. Keep your lower back and legs straight with only your toes touching the floor.
Movement: Push yourself up and off the floor while keeping your knees straight. Once your arms are straight, your body should be straight as well with only your hands and toes touching the floor.

From the up position, slowly lower yourself until your upper arms are parallel to the floor.

Perform 15-20 repetitions at medium speed. Rest one minute. Repeat two more times for a total of three sets.

Intensity Boosting Tips: To make it more challenging, elevate your lower body by placing your feet on a chair or bench.

Plank

Equipment Needed: None
Starting Position: Lie face down assuming a push up position while keeping your forearms flat on the floor. Keep your body straight and hold for a 30 second count.

Rest one minute. Repeat two more times for a total of three sets.

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