Running Strength Training: Workouts For Distance Runners

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Most Effective Strength Training Exercises You
Can Do at Home
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(No Transcript)
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• If your workout routine doesnt include strength
  training exercises, youre probably not reaching
  your goals as quickly or effectively as you could
  be. Long considered the domain of meatheads
  looking to get buff, theres a place
  for resistance training in nearly any fitness
  regimen.

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• For those seeking weight loss, strength training
  is among the best ways to burn fat. For those
  looking to combat the effects of aging, lifting
  counteracts the loss of muscle mass that begins
  in your 30s. And for those who want to bulk up,
  of course, resistance work is key.

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Benefits of Strength Training Exercises

• Burn fat
• When you do an intense resistance training
  program like A Week of Hard Labor or Body Beast,
  the afterburn effect of excess post-exercise
  oxygen consumption (EPOC) keeps your metabolism
  elevated for up to 72 hours afterward. That
  facilitates the burning of fat long after a
  workout, compared with lower- and
  moderate-intensity cardiovascular exercise.

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• Build muscle
• Fat loss is just one component of any body
  transformation. The other is muscular
  development, which can go just as far in
  determining how you look. For men, that may mean
  added size, while for women it will most often
  mean shape, as they lack the hormonal makeup to
  gain that kind of mass.

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• Boost metabolism
• It takes energy to sustain muscle, so the more of
  it there is, the more calorie-burning capacity
  you have. That makes your body more metabolically
  active and efficient, even while at rest.

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• Strengthen bones
• Bones under stress respond not unlike muscles
  under stress, stimulating the release of
  osteoblasts that build new bone tissue. An
  estimated 1.5 million people suffer an
  osteoporosis-related fracture every year, so
  resistance training is a natural complement to
  calcium and vitamin D intake.

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Essential Strength Training Exercises You Can Do
at Home

• Dumbbell bench press
• Target muscles Chest, as well as the triceps,
  shoulders
• Lie on a flat bench holding a pair of dumbbells
  directly above your chest with your palms facing
  forward. Your head, upper back, and butt should
  touch the bench, and your feet should be flat on
  the floor.
• Slowly lower the weights to the sides of your
  chest, keeping your elbows close to your body
  (not flared).
• Pause, and then push the weights back up to the
  starting position.

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Dumbbell squat

• Target muscles Quads and glutes, but also
  hamstrings
• Stand with your feet hip- to shoulder-width
  apart, holding a pair of dumbbells at arms
  length by your sides.
• Keeping your back flat and core braced, push your
  hips back, bend your knees, and lower your body
  until your thighs are parallel to the floor.
• Pause, then push yourself back up to the starting
  position

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Bent-over row

• Target muscles Back, as well as the shoulders,
  biceps, and core
• Stand with your feet hip- to shoulder-width
  apart, holding a dumbbell in each hand.
• Brace your core, push your hips back, bend your
  knees slightly, and lower your torso until its
  nearly parallel to the floor.
• Let the dumbbells hang at arms length with your
  palms facing back. Engage your shoulder blades to
  keep your shoulders pulled back (i.e., dont
  hunch). This is the starting position.

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Standing dumbbell curl

• Target muscles Biceps
• Grab a pair of dumbbells and let them hang at
  arms length by your thighs, palms facing
  forward.
• Keeping your elbows tucked and your upper arms
  locked in place, curl the dumbbells as close to
  your shoulders as you can.
• Pause, and then slowly lower the weights back to
  the starting position.