You can build both power and strength by combining cardio drills and resistance training exercises. If you are out of shape, start with establishing basic cardiovascular fitness. You must have a strong heart and lung capacity to sustain regular workouts. The heart muscle is the most important muscle in any exercise program. Get medical clearance if you have any serious health issues before beginning a new exercise routine.
Keep Your Heart Muscle Fit to Train
Maintain cardio fitness by doing at least three weekly sessions of 20 minutes of vigorous cardio, as recommended by the American College of Sports Medicine. Doing this will ensure your heart and lungs can withstand more strenuous training. It recommended performing this weekly cardio with two sessions of resistance training of eight to 12 different exercises. Learn proper form to do weightlifting from an experienced friend or a certified personal trainer.
Lift Weights Twice a Week
For overall power and strength, resistance training gives you a lot of benefit in a minimum amount of time. According to the Mayo Clinic, using free weights or weight machines can help you build strength. Beginners start with two weekly sessions: one for the upper body and the other for the lower body. Do eight to 12 reps for one to three sets for eight to 12 different exercises. Work the front and back of each muscle group: biceps and triceps of the upper arm, quadriceps and hamstrings of the legs. Do this for at least three months before adding more weight or moving onto more advanced training techniques.
Add Challenging Combination Movements
To build muscular strength, add challenging combination movements. For example, beginners might do walking dumbbell lunges for two to four rounds. An intermediate workout would be to do hammer curls while doing the walking lunges. A very advanced workout would be to do walking lunges with alternating combinations of bicep curls, tricep kickbacks and front raises. To do that, you must have excellent form: keep your chest tall and lower abs drawn in toward the spine to safeguard the lower back.
Super Sets, Drop Sets, Circuit Training
If and when appropriate for your fitness level and goals, add advanced resistance training techniques: super sets, drops set, or cardio drills with circuits. A super set is performing two or more exercises that work the same muscles with little or no rest. Doing chest press and pushups is a simple super set. A drop set is best done at the end of a workout: do as many reps as you can at a weight that is about 60 perccent of your maximum. Circuit training is doing at least eight different exercises with little or no rest to cover the upper or lower body. An advanced workout is to do super sets or a circuit sandwiched between a short cardio drill: skipping rope or running stairs for five to 10 minutes. Resistance training will evenly build overall body strength and power. Regular cardio makes it possible to sustain heavy training. Advanced resistance training with cardio drills is only appropriate after lifting consistently for at least three months.
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