What is strength training?
Strength training is also referred to as resistance training or weight training. It is the process in which muscular contractions are formed to build muscular and anaerobic endurance in one’s body. SPENGA uses the title of strength training because it is a benefit for more than one area of the body and has multiple purposes, which goes hand in hand with our group fitness sessions: fitness uncomplicated.
What are the benefits of strength training?
Strength training is beneficial for many reasons. Not only does it help you build muscle, but it also gives you the power to perform with higher endurance. Aside from using hand weights and resistance bands to build muscle, when strength training you are also reducing your risk of high blood pressure, injury, and falls. As we become older, our bones become weaker which can result in falls and bone density health issues such as osteoporosis, and rheumatoid arthritis.
Strength training can improve mood and confidence
When you exercise, your body releases chemicals called endorphins. Endorphins trigger a positive feeling in the body, which some people call “the workout high”. Yes, there are times during a workout that your muscles are burning, and giving up sounds like the best answer, but when you get passed hurdle and finish your workout, it is simply one of the best feelings! If weight loss is what you are looking for, strength training will not only boost your metabolism to aid in weight loss, but it will also turn your fat into muscle making your clothes fit better and losing those dreaded extra pounds.
What are the best techniques for strength training?
Now that we know strength training is for you, I bet you are asking yourself “where and what do I use”? Here at SPENGA Marlborough, our qualified instructors have gone through extensive training to give you the best WERKout all while keeping your health and safety a priority. At SPENGA, we do not limit our strength training to just hand weights. We also use kettlebells, bosu balls, and TRX straps. All this equipment is going to allow you to explore the exercises at different degrees. For example, TRX is your body weight. You are in control of how much tension you add to the straps, whereas a kettlebell can range from 5-40 pounds. There is not one answer to what is the best technique. Rather, we encourage you to use all our equipment during different sessions. This will allow you to never plateau and to work your muscles differently each time, which always make the WERKout more exciting!
The versatility SPENGA offers is one of a kind. You would need to have 3 different memberships to get what we offer. With the WERKout never being the same, means you also get to experience all our equipment. Your personalized equipment pod is full stocked with hand weights ranging from 5 pounds to 15. You also have 4 different weighted kettle bells, a TRX strap, bosu ball, and weighted medicine ball. We also have additional weights and kettlebells for someone looking for that extra push. Just in the equipment alone you are getting a premium offering.
How often should you strength train?
Yes, we know you will love our WERKout and want to be here every day, but it is important to allow your body to rest. During those rest days, you’re giving your body the opportunity to build the endurance back up to perform even better the next time you come in. We would recommend 3 sessions per week to start off with. It is not a bad thing to increase your training days however we do need to understand good things come with time. Hitting it too hard right off the bat is going to be a shock to the body and it may cause injury.
SPENGA’s format is 20 minutes each of: spin, strength, and yoga. Incorporating your strength training with cardio and stretching is key. Our cardio is going to give you the warmup you need for your strength training. After 40 minutes of WERK, your body will need that cool down stretch to allow those muscle to repair and to prevent injury. If you do not stretch, your muscles will cramp up resulting in a very sore you! Think of it as an elastic bang. Your muscles are stretching to make them bigger but if we do not care for them and give them time to rest during stretching and rest days, the gains you have been working for, will no longer be gains but rather frustrations.
Strength Training at SPENGA
Whether you are looking for weight loss, building endurance or a combination of both, SPENGA Marlborough is the place for you! Your 60-minute session will give you the cardio that warms up the muscles for your strength training, followed by our yoga portion to stretch out your worked muscles that all aids in a healthier you. Along with strength training, we recommend a balanced diet of lean proteins, leafy greens, and fibrous fruits. Your will develop lean muscle rather than bulking up with the lean proteins. The leafy greens and fruits will help with your progression and help not cause muscle cramps.
After one session, you will be wanting more. The beautiful thing about SPENGA is your workout is always different allowing you to never plateau, and always experience new ways to strength train.
