For many fitness enthusiasts, exercise centers on aerobic fitness from activities such as running, cycling or swimming. These exercises for aerobic fitness, however, are only one element for a well-rounded fitness program. To complement the exercise, you can incorporate a strength training routine after exercise to increase the amount of lean tissue along with improving muscular strength and endurance, stamina and flexibility.
Function
The overall function of a strength routine is to maintain and increase muscle mass while becoming a better athlete through improved balanced and coordination. This ultimately improves your aerobic fitness and exercise workouts with the ability to generate more power and strength while running, biking or swimming. Strength-training exercises also add variety and interest to your overall fitness program to keep you motivated toward reaching your fitness goals.
Equipment
Equipment used for strength routines after exercise don't require large, specialized machines. Basic equipment includes dumbbells, kettlebells, barbells or resistance bands. Resistance bands provide a lightweight resistance for beginners; you can use heavier kettlebells and barbells if you have more experience. Use weight machines if you prefer the control and guided range of motion.
Exercises
A balanced strength routine after exercise includes exercises for the upper body, lower body and core. Functional upper body strength exercises include the bench press or shoulder press, using dumbbells or barbells, and lower-body exercises that include weighted squats, lunges or deadlifts. Body weight exercises for the upper body include pullups and pushups. Lunges and squats improve lower-body strength. Core exercises include situps and crunches.
Features
Choose two to three exercises for each body part and perform three sets of eight to 10 repetitions, the Mayo Clinic recommends. Incorporate the strength routine after exercise two to three times per week and allow your muscles to recover for at least 24 hours before completing another strength routine. Continually alternate the exercises and muscles used to avoid following a strict pattern. Start each strength routine with a total body warm-up and vary the workout duration from 20 to 60 minutes.
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