When exercising, it is important to use tools that promote strength training. With the use of a bench and weights, you can complete a full strength training regimen for total exercise. The models of benches and weights range in prices from $75 to $7,000. Some find it practical to purchase a bench and hand weights; this would also be recommended for beginners who are not familiar with using dumbbells and benches. Using a bench and weights you can complete a total body strength training session.
Strength Training
These tools will also aid with weight loss goals. According to "Women's Health Magazine," strength training is more effective for weight loss, as opposed to cardiovascular training. By lifting weights, your body replaces fat with lean muscle, allowing your results to be noticeable. This also increases your metabolic rate so your are burning calories post workout, and even while you are at rest.
Bench
The bench is very versatile. One of its greatest benefits is that it allows you to use your own body weight as a lifting system. To tone your triceps face away from the bench and place your hand on the edge of the bench behind you with your knees bent so your torso is parallel to the ground. Slowly bend your arms so you're lowering your body down, and then lift to original position and repeat for 15 reps. The bench can also be used as a stepping tool for the lower body. Step on the bench with the right foot and bring your left leg up as you stand on the bench. Repeat with the other leg, doing 10 reps for each leg. To strengthen your core, lay on the bench with only your head and torso, allowing your feet to touch the ground. Slowly lift your legs straight up from the ground until they are perpendicular to your torso. Lower and then repeat for 15 sets.
Weights
Like the bench, weights are also very versatile. Use the weights to do chest presses, bicep curls and shoulder lifts. One way to challenge yourself is by incorporating the weights with the bench. When using the bench as a stepping tool, do shoulder presses when standing on the bench with the leg that has lifted your body. Repeat for 10 reps. When doing chest presses, allow only your head and shoulders to remain on the bench, so your legs are supporting your torso and your thighs and midsection are stabilized. Repeat for 10 reps. Do a full body set by doing forward lunges with weights. When in the lowered lunge position, do a bicep curl and a shoulder press, then lift from lowered lunge position. Repeat going forward for 15 reps. Please keep in mind that beginners should use either hand weights or a dumbbell that is not too heavy. This will prevent injuries, as well as improve your form.
Cardio
While strength training leads to weight loss, cardiovascular training can build endurance. The bench can be used for cardiovascular training by doing high impact exercises that benefit your bone strength. Practice jumping on and off the bench with both legs. From the ground, squat down and then jump with both feet landing on the bench. Once you have mastered this high impact move, you can use it for cardiovascular training, as well as strength building. If you are using hand weights as opposed to a dumbbell, run with the hand weights to add resistance to your cardio routine.
Considerations
Keep in mind that lifting weights and using the bench must be done cautiously. Lift the weights slowly to prevent injuries. Lifting slowly also demands more strength from the muscles, thus leading to a more intense muscular contraction. According to Edward R. Laskowski, M.D. and Mayo Clinic adviser, "The goal of super slow strength training is to limit momentum. This forces your muscles to work harder to lift the weight." Please consult your physician prior to commencing a strength training regimen and drink water throughout the day to stay hydrated.
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