Strength training is healthy: but which strength training suits you?

Strength training, the magic term for a strong and healthy future, because researchers agree: Strength training is healthy. But which type of strength training suits you? In this article, you will learn how the right muscle training influences your health in various ways and get to know different variations of strength training.

Which strength training suits you?

The question can be answered relatively simply based on three criteria:

1. Strength training that you do regularly. Sometimes less is more, because it doesn't help much to sign up for a subscription, then not use the equipment, and not have the desire for high-intensity training sessions three times a week. The ideal training for you must be feasible, integrating into your everyday life and sustainable weekly.
2. Strength training that you learn to perform correctly to minimize the risk of injury and to build the right posture.
3. Strength training that delivers results. In any case, strength training should improve body composition, i.e., help build muscle and strength and reduce fat, especially visceral fat.

Which type of strength training is best suited?

Here's a direct counter-question: What's your goal? Do you want to build muscle mass or gain more strength? If you want to gain muscle mass and become strong, then CrossFit might not be the best form of strength training for you. If you want to stay fit for everyday life as you age, you certainly wouldn't start with Olympic weightlifting; instead, you'd look for a strength sport that's safe and practical for daily life.

Resistance training has established itself as an everyday training method. Here, the muscles are challenged against resistance. This promotes muscle building, strengthens bones, and improves joint stability. Resistance training is versatile and suitable for people of all fitness levels, as the intensity and resistance are variable. Examples include elastic bands, weights, and even swimming.

When it comes to mass building, we're talking about bodybuilding with heavy weights and training 5-8 times a week – this is a different goal and approach compared to AURUM Training. Find out here what bodybuilders say about AURUM: Staying Fit with Moritz Dette.

What other types of strength training are available to you?

Is your goal to stay fit and healthy, reduce weight, and be active for everyday life? Then you have various approaches to strength training to choose from.

High-intensity training (HIT)

HIT is known for its intense and short training sessions. High intensity alternates with short rest periods. This approach can help increase endurance, efficiently burn calories, and boost metabolism. HIT is particularly suitable for people with limited time who still want to achieve maximum results.

Weight training

Weight training involves working against resistance and can be done either with machines or free weights. Machine training is what you imagine in a classic gym. Here, weights on machines are used to target specific muscles for muscle and strength building. This type of strength training offers control over movements and allows for isolated muscle group training. Compared to free weights (dumbbells), this method is better for beginners, as they can get used to fixed movement patterns. However, incorrect use poses a relatively high risk of injury. When training with dumbbells and other free weights, you need to know exactly what you're doing or require a professional trainer's support. Only then can you prevent injuries.

EMS Training (Electromyostimulation)

EMS training uses electric impulses to stimulate muscle contractions. This activates more muscle fibers than traditional training. This leads to more effective muscle engagement in less time. It's a training method that takes about 20-30 minutes per session.

Isokinetic training

Isokinetic training focuses on maintaining a constant movement speed throughout the entire motion, meaning time is the constant, not weight. This minimizes the risk of injuries and enables controlled training. Isokinetic training can be recommended, especially after injuries or for rehabilitation, as it improves muscle strength and endurance.

AURUM Training

With AURUM, only about 20 minutes of training per week are needed to strengthen muscle power and achieve all the other benefits of strength training. But what exactly is AURUM Training? - HIT performed on an isokinetic resistance machine. A combination of different strength training approaches. We have developed a training machine for this purpose, which adapts to your strength and visualizes it. So you always see how strong you are compared to the last four training sessions. This motivates and pushes your body to its limits. Moreover, with minimal risk of injury, as an AURUM coach supports you during each training session, teaching you how to perform the exercises correctly. The short breaks between exercises provide the necessary cardio effect, thus strengthening your cardiovascular system.

What makes this muscle-building training so special is hard to put into words. So why not try it for yourself: Try AURUM for free.

Wait, what's better: strength training or cardio training?

In 1968, the so-called "Cardio Revolution" entered our collective consciousness regarding fitness and health. Regular jogging at moderate intensity was long considered the best way to ensure long-term health. However, more and more people today understand that equipment-based intense strength training not only trains the cardiopulmonary system but also optimizes muscles, the central nervous system, bones, and fat burning.

The arguably decisive drawback of intense endurance sports: the body not only breaks down fat tissue but also muscle tissue. Muscles are important for body stability and release health-promoting substances that contribute to long-term health.

Please don't misunderstand: If you need jogging as a way to balance, you're welcome to jog. However, for maintaining muscle mass, muscle-building training should also be done. Light endurance sports even support the effects of strength training. You can learn more about how this works here: Light Cardio Training + AURUM = the unbeatable Longevity Formula

What benefits does muscle training bring to your body?

1. Muscle building: The most obvious result of training is building muscle mass. This not only gives your body a defined shape but also improves your metabolism, as muscles consume more energy than fat tissue.
2. Stronger bones: Regular strength training has a positive effect on bone density. This is especially important for preventing osteoporosis as you age and promoting bone health.
3. Joint health: Strengthening the surrounding muscles, tendons, and ligaments supports joint stability and can reduce the risk of injuries or joint problems.
4. Fat burning & metabolism boost: Muscles are true calorie-burning machines. Building muscle mass increases your basal metabolic rate, which can lead to more efficient fat burning. Additionally, metabolism speeds up even when you're not active. Cue the afterburn effect.
5. Blood sugar control: Regular training, including muscle training, can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
6. Improved posture: Strong muscles, especially in the core area, support better posture and reduce the strain on the spine.
7. Mood enhancement: Physical activity releases endorphins, which can act as natural mood enhancers. This can reduce stress and increase overall well-being.
8. Better everyday tasks: Strength training increases blood flow and improves oxygen supply to the muscles. This can lead to increased energy levels, making it easier to handle daily tasks. By building both strength and endurance, you'll be able to perform everyday tasks more easily as you age, whether it's lifting shopping bags or playing with grandchildren.
9. Cardiovascular health: If strength training is performed without long breaks, the heart rate remains consistently high. The intensity of the training then brings the cardio effect, which is good for your heart health and can protect against heart attacks.
10. Reduced disease risk: Regular strength training improves the ratio of fat to muscle tissue in the body. This is crucial for preventing lifestyle diseases. Fat tissue releases substances that promote the development of such diseases, while muscles release opposing agents.

⇾ All these benefits can be summarized under improved longevity. In other words, being fit and healthy even in old age and enjoying life.

Recommended reading: Strength Training for Women – no need to fear bulky figures or broad necks, but an ideal booster for your longevity.

Conclusion: strength training for your muscles and health

Now it's up to you to take the first step. Regular strength training is good for your health with a consistent routine. Your body will thank you if you give it the time and attention it deserves. Strength training is no longer just a way to build more muscles, but also to lead a healthier and happier life overall. Are you ready to take your health to the next level? We are, and we look forward to welcoming you soon to one of our AURUM studios.

ABOUT THE AUTHOR

Egle Paulauskaite

I have a deep passion for movement and sports, and an insatiable curiosity for understanding human nature.
While researching the connections between physical vitality, mental acuity, and the pursuit of longevity,
I care to share valuable insights and practical tips that can easily be incorporated into our daily lives.