3 benefits of strength training exercises

Strength training includes a set of exercises that uses resistance to strengthen and condition the musculo skeletal system, thereby, improving muscle tone and endurance.  The regime offers loads of benefits; let us have a look at a few of them:

  Improves physical appearance and performance 

One of the foremost benefits of strength training is increased physical performance. The muscles utilize energy to produce movement. The workout enhances their size, endurance and strength, contributing to the overall improvement in work and general day-to-day activities.

Also, this training improves your overall appearance. When you look good, it boosts your self-esteem, self worth and confidence level. 

However, research shows that we lose about one-half pound of muscle every year of our lives after the age of 30. Those who strength train regularly, they do not face this issue. Moreover, it is a common misconception that as we age, it is normal to stop being active. In reality, it is not normal. The more you will remain active socially and mentally, the more are the chances that you will live a vibrant life until you die. 

Boost metabolic rate 

As we age, we start losing our muscles that means reduction in basal metabolic rate.  Decreased BMR means our body is not able to use the food we consume, thus it gets stored inside us as body fat. 

You will be amazed to know that our muscles have very high-energy requirements. Even while sleeping they use 25% of our calories. However, by following a strength training regime, you will see an increase in lean muscle mass throughout the body that in turn, increases your BMR. It helps your metabolism to work better. 

Decreases the chance of sustaining an injury

A layman is not aware of the fact that the muscles in our body act as shock absorbers. Strong muscles reduce the risk of injuries. So, therefore, to reduce the risk of unbalanced muscle development, make sure when you train a specific muscle group, train the opposing one as well. For an instance, when you do bench pressing exercises for chest, make sure to include some rowing workouts in it for your back muscles. 

The strength training workout regime offers loads of benefits that cannot be achieved by any other activity. 

GoPerformance is a Nashville-based 24/7 gym.  Our gym is one-of-its kind health center offer top-notch equipment, trained instructors and strength training Nashville. Visit us to inquire about your customized package. For any more queries, you can also send us an email. We will be happy to help you within all our means. 

Benefits of Cardiovascular Exersises

Cardiovascular exercises offer loads of benefits when performed on a regular basis. Basically, it includes a variety of exercises that strengthen the cardiac, respiratory and also vascular systems within the body. Let’s peek at a few of its benefits. 

·         Regular workout promotes the loss of body fat. You may also observe decreased in the appetite. However, the exercises help you a considerable amount of calories. If combined with a sensible diet, it can do wonders for your health. 

·         Exercises like fast walking and jogging can help strengthen the skeletal system, thereby reducing the risk of osteoporosis... 

·         Studies have revealed that the diabetic patients who exercise regularly require less insulin to regulate sugar levels. However, cardio workout lessens the sensitivity of the cells to insulin in such a way that your dependency on insulin decreases. 

·         It is also beneficial for those who have suffered from a heart attack. High blood pressure, smoking and high cholesterol levels...... the cardio workout help reducing risks associated with these three health issues.

·         High blood pressure is also linked to weight. Regular sessions of aerobic exercise will reduce the body fat and also lowers blood pressure. However, regular brisk walking also leads to an increase in the level of high density lipoprotein, also known as good cholesterol.

·         It can also help combat arthritis by assisting in maintaining an ideal weight, thereby promoting joint range of motion. 

·         Cardio regime also has shown to reduce the clinical symptoms of anxiety, depression and tension. The workout will help increase the blood flow and also assists in the body in eliminating toxins making you feel better. 

·         It also helps decrease resting heart rate and increases heart volume. It also increases maximum oxygen consumption, capillary density and blood flow to active muscles. It also enhances total blood volume, allowing for maximal ventilation and lung diffusion capacity. 

Cardiovascular exercise offers loads of health benefits. So, therefore, it a must to include a cardio workout in your regular routine so as to enjoy maximum benefits. Also, make sure you eat healthy. Whatsoever are the requirements of your body, ensure you consult your doctor prior to following any routine. 

GoPerformance in a Nashville-based 24/7 gym offering range of personal training workout plans customized as per to an individual’s needs and requirements Get in touch with us for details on our packages and memberships. You can also leave your queries online. Our staff is available round the clock to assist you with all your needs. 

Tips to prevent injuries while working out

Today, more and more people are getting conscious of their health and physique. It is the reason gyms have gone a quite popular. Due to the growing popularity, fitness centers have popped up in every locality. No matter your purpose of joining one, it is very relevant to make sure you do not hurt yourself.  However, there are certain tips that can help keep injuries at bay. 

Warm-up prior, starting the workout 

Cold muscles are more prone to injury, so, therefore, warm-ups are essential to start any physical activity. These sessions warm your cold muscles, thereby, increasing blood flow, that in turn boost the delivery of oxygen and nutrients throughout the body. It also makes muscles supple. 

However, it should be less intensive that your workout session, and should last for around 5 to 20 minutes.  Equally important is cool-down. It should consist of the same low-intensity workout. 

Keep yourself well hydrated

Stay hydrated. It prevents exhaustion and also offers an array of benefits. It prevents heat exhaustion, help you stay more active, aids in endurance and also lubricate joints. Fatigue, muscle cramps and dizziness are the signs of poor hydration. 

So make sure you keep yourself well hydrated before and after the exercise session. 

Know your body’s limits

Listen to your body and understand its limits. Rest is very essential for leading a healthy lifestyle. Proper rest allows muscles to repair, rebuild and gain strength. 

On the other hand, lack of rest affects your concentration and lead to overuse injuries.  Proper rest can accelerate your overall progress. 

Understand when you need help

Regular gym goers suffer from soreness and stiffness. Redness, swelling and warmth to touch around the affected muscle, severe pain, dizziness, difficulty in breathing and muscle soreness... these are the red flags you must not avoid. If you are experiencing them for more than a week, it is the time to visit a doctor.

Do not brush them off. It may lead to more damage. Lingering them may put your health at risk. So make sure whenever you feel such issues, visit a doctor immediately. The doctor will suggest you some medicines or may recommend you to avoid rigorous workout. 

These are the tips that may keep serious injuries at bay. Follow these tips and ensure your safety.

GoPerformance is a Nashville-based 24/7 gym. Call us today for additional details on our membership plans. We will be happy to help you.

What to wear and what not to while working out

If you are going to join a gym shortly, make sure you pay heed to what you wear. It is because what you wear matters a lot when working out. It is not only about your performance, but also safety. 

Let’s have a look at a few things you must pay special attention to while joining a fitness center:

Sports bra- an important gym essential for women

You should avoid wearing a sports bra with minimal support. It will not only make you feel uncomfortable, but also is important for protecting yourself from any physical damage. Rigorous exercise puts a lot of strain on your body. A supportive bra safeguards tissue and ligaments of the chest from getting damaged. So make sure you wear a well fitted sports bra prior going for workout. 

Avoid baggy clothes

Do not wear baggy clothes or jewelry at the gym. Such clothes can get caught in the machine and may hurt you. Wear the clothes that just fit the right. 

Avoid cotton clothes

No doubt, cotton is soft and comfortable. However, it is not apt material to workout in. You will be sweating a lot while exercising and cotton absorbs a lot of moisture. You may get prone to skin infection because of the sweat on your body. So, therefore, wear those clothes that have sweat-wicking properties. These are made of synthetic materials that keep sweat away from the skin keeping infections at bay. 

Pay attention to your footwear

Your feet carry most of the weight of your body. So, therefore, it is important to wear comfortable shoes while gyming. It is important to have the right cushioning and support to the feet while exercising. It saves you from any potential injury. 

Avoid strong lotions 

Avoid heavy perfumes and lotions while working out. It is not only distracting to others, but can also cause slips. The Kettlebell may slip from your hand because of the lotion. So anything greasy on your hand or body may put your safety at risk. You may get hurt badly. Also, strong perfume may cause headache to others. 

Make sure you keep yourself comfortable while exercising. Your comfort is really important for your performance and most importantly your safety.

GoPerformance is a Nashville-based 24/7 gym. The facilities we have, ensures functional fitness and performance based training to help you build a lean athletic body and improve quality of life. Call us for details or fill our online forms for submitting your queries.