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The weight for each criterion and alternative are judged in pairwise comparisons and priorities are calculated by the Eigenvector method. The AHP disaggregates a complex decision problem into different hierarchical levels. Her experience includes teaching, working in wellness centers and cardiac rehabilitation facilities, teaching group fitness classes, being a personal trainer, and running coach.The Analytic Hierarchy Process (AHP), developed by Saaty in the late 1970s, is one of the methods for multi-criteria decision making. She has worked in the fitness field for over 10 years.

in Exercise Science, Exercise Physiology, and Cardiovascular Rehabilitation. Kristin Gustafson is an Allied Health degree instructor at Rasmussen College in Minnesota. Make weight and strength training part of your routine. Once you know all of the benefits you will receive from these exercises, you will want to start right away so you can improve your quality of life and burn those extra calories. It is important to understand the basics of strength training and why you should incorporate this activity into your training program. You can do this by switching up the number of sets or reps, time between sets, choosing different exercises, and varying your speed are just a few suggestions.

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Switch up your routine by using the machines, free weights, bars, bands, and even your own body weight.Īlso, change your routine as much as possible. Switching up your routine to keep your body guessing is the perfect way to receive strength gains and to decrease boredom.

Weight training doesn't have to be boring.

Strength training can boost your metabolism so you burn more calories throughout the day. Your body works harder to maintain muscle over fat.

Burning more calories throughout the day.

You should wait at least 48 hours before you train the same muscle group once again.

Give your muscles time to rest and recovery.

How do you know you are lifting the correct amount of weight? It should be hard to perform the last few repetitions without comprising your form. Vice versa, by not using enough weight your muscles will not be challenged and you won't experience the desired benefits of weight training. Using too much weight will increase your chance of injury because your form will suffer.

Start with single sets and work your way up to multiple sets.

This will decrease your chance of injury and soreness.

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For experienced athletes, these professionals can explain how to overload the body so you keep achieving strength and endurance gains. These professionals will be able to show you proper form, explain the basics, and set up a weekly program. Making an appointment with a personal trainer or fitness specialist is a great first step when starting weight training. Strength training will not only make you strong, but will also help with managing your weight.

It improves your quality of life as you gaining body confidence.

This leads to improved motor performance and decreased injury risk.

It Increases the strength of connective tissue, muscles, and tendons.

If we don't add strength training to our routine then it will turn into fat. The lean muscle mass that we all work so hard for decreases with age.

It promotes fat-free body mass with decreasing sarcopenia.

One of the best ways you can control bone loss as you age is to add strength training into your workout plan. You will be able to work harder and longer with the proper weight training activities.

Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living (ADL's).

The Benefits of Weight Training There is actually a long list of why you should include strength training in your program.