The American Council of Exercise outlines seven diverse forms of strength training, each catering to distinct functional applications. While each type enhances physical fitness, athletic abilities, or overall well-being, their stark differences explain why a track runner and a bodybuilder, both labeled "strong" and "fit," frequently exhibit contrasting appearances and training routines. What is Strength Training? Strength training, also called weight or resistance training, involves doing exercises to get stronger and last longer. It's not just about lifting weights; you can use your body weight or try different exercises like isometrics and plyometrics. The goal is to make your muscles stronger over time.  Strength training is mainly a type of exercise that doesn't require a lot of air, but some forms like circuit training also get your heart pumping. It helps make your muscles, tendons, and bones stronger, boosts metabolism, and reduces the chance of getting hurt. Athletes and older people can benefit from it to improve their joints, hearts, and lower their injury risk. Many sports and activities include strength training in their practice to make people better at what they do. Read more: How Does Physical Activity and Exercise Affect Testosterone Levels? Benefits and Risks of Different Types of Strength Training  Agile Strength Training Agile Strength Training is a fitness approach that blends traditional strength exercises with practical movements for daily activities. It emphasizes adaptability and flexibility, incorporating dynamic workouts like weightlifting, bodyweight exercises, and flexibility drills. The primary goal is to enhance overall strength, flexibility, and agility, adapting to individual needs and progress. Benefits of Agile Strength Training This approach improves overall strength, flexibility, and the ability to move with precision in different directions. It's valuable for daily tasks, promoting quick and controlled responses to your surroundings, ultimately aiding injury prevention. Read more: Why You Should Try Walking Backwards

There are many reasons you might want to become a certified fitness trainer. Maybe you are passionate about fitness and want to help others achieve their fitness goals. Maybe you are looking for a new career that will be both challenging and rewarding. Or maybe you simply want to add another credential to your resume. Whatever your reasons, if you are interested in a fitness trainer career, stay with us. Here goes a common guideline of becoming a certified fitness instructor. What Qualifications Do You Need to Be a Fitness Trainer? To be a fitness instructor, you need to have a passion for fitness and helping others. You should be outgoing and enjoy working with people of all fitness levels. However, you don’t need a college degree, but you should be certified by any recognized organization. As you begin your career, you may need to do many courses from time to time for self-development. Read Is Gym Good for Women? How to Become a Certified Fitness Instructor? As the fitness industry continues to boom, more and more people are looking for ways to get fit and stay fit. However, there is no denying that starting your own fitness business can be quite a challenge. Also, becoming a fitness instructor is not easy. It requires hard work and dedication. If you want to become a fitness instructor, then you should consider following the steps that will help you to become one. Research First There are hundreds of fitness courses available online and offline. But as a newbie, you might not be able to pick the right certification course easily. That’s why it is necessary to research different courses. It is because different courses serve different purposes. So, you need to know first about the sector you want to become an expert in. Because you cannot become an expert on everything at once. These courses can teach you how to do different types of exercises correctly, how to modify those exercises according to body type, and how to make healthy eating choices. They can also help you de-stress and learn how to manage stress levels in a healthy way. This practical education will help you to apply to others and grow yourself as a fitness instructor. Read Best Android, iOS Apps for Home Exercises Complete AED/CPR Certification When you are at the gym, some of your students or anyone may face any health condition that needs prompt Cardiopulmonary resuscitation or CPR. So, having knowledge of CPR is highly essential. Learning CPR is important because it can help save a life in the event of an emergency. CPR can help to increase the chances of survival for someone who is experiencing a cardiac arrest by keeping the blood flowing to the brain and other vital organs. Additionally, CPR can also help to reduce the risk of brain damage or other complications by providing oxygen to the brain during a cardiac arrest. Read Bodybuilding Supplements to Avoid when Gyming You can learn CPR from the Bangladesh Red Crescent Society or the Institute of Healthcare Development. They provide certified courses to anyone. Once you have learned CPR, it is time to start your actual course to become a certified fitness instructor. Choose a Fitness Specialty There are many different fitness specialties to choose from when looking to become an expert in fitness instruction. Whether you want to focus on weight loss, toning, flexibility, or cardio, there is a specialty out there for you. If you are interested in developing career as a certified personal trainer, however, you will need to complete different courses and certification requirements. Some other fitness specialties include yoga instructors, aerobics instructors, kettlebell instructors, and cycling instructors. Read Best Fruits for Fitness and Bodybuilding Prepare for Certification In this step, you can take two approaches, and you may take an online course or in-person training. If you choose to take an online course, you must need in-person or practice practically to get all the ins and out. But, to get an overall theoretical idea and know how things work, you can take any online courses from any reputed fitness instruction around the world. This will give you a vast knowledge of fitness.  In addition to that, most of the online courses will also give you a certificate after successfully completing the courses. You may need to appear for an exam for that. For in-person training, you can contact your local gym or fitness enthusiasts. They may offer a certificate of training. However, it is not a quick process. You may need 6 months to 1 year if you have full dedication. Read Arm Exercises: Why Beginners Don’t Need Them For Bulking Further, you may also take short or long courses from reputed fitness instruction from abroad to get more experience. Apply for Jobs and Build a Portfolio You cannot just become an instructor or open your business after certification. If you want to become a great fitness instructor, you will need to have a strong portfolio that showcases your skills and experience. There are different ways to build a portfolio, but the most important thing is to make sure that you are highlighting your strengths and abilities. Applying for fitness instructor jobs is the best way to build a fitness portfolio. This will give you the chance to earn experience and build your portfolio at the same time. Read Barbells vs. Dumbbells: Which is better for Workout, Strength, and Muscle Growth? As you earn experience, create a blog or website that features your work. Things will enhance your credibility as an instructor over time. You can also use social media to showcase your skills and experience. No matter how you choose to build your portfolio, the most important thing is to make sure that you have a particular skill to help people. Additional Education Just one or two certification courses is not good enough for your career growth. Hence, you will need to continue the learning process. This will help you to become an expert in your industry and work as a mentor for other instructors. Final Words Becoming a certified fitness instructor is a long and arduous process, but the rewards are great. With hard work and dedication, anyone can develop career as a certified fitness trainer instructor. Start by taking the appropriate courses, then be prepared to put in the extra work. Finally, be sure to stay current with the latest trends and techniques, as this will help you remain competitive in the industry. Read Best Health Clubs and Gyms in Dhaka in 2021

It is such common knowledge that fruits and vegetables equal good. Regardless of lifestyle, the two have been the face of healthy eating, but that’s about where it ends for some. Differentiating different fruits and vegetables isn’t the main priority for many - as long as it isn’t a milkshake or cake, it’s better. With the right guidance and diet plan, certain fruits can help to optimize the results you are looking for when on a fitness pursuit. Here are some of the best fruits to improve fitness or put on muscle.  Fruits To Avoid Before looking at the ones you do need, it’s important to first establish why not all fruits are the same and how alternative choices will sabotage your fitness progression. The avocado is one of the biggest culprits of this and not because it’s bad, but mainly because it does not compliment many bodybuilding diets out there. Most plans involve a strict reduction of fat and sugar, with simple carbs being the primary energy source. Avocado is the antithesis of this principle and primarily contains fat. General strength-based exercises don’t involve much cardio, and fat is the least preferred energy source if your exercises focus on static.  Read Avocado: Is it overrated? Know the benefits, alternatives Durians are another type of food that has a high amount of both carbs and fat, which is a lethal combo that can do more harm than good. While avocados at least have the reputation of dominating anything that’s Keto-related, Durian is off-putting too many and offers too few health benefits to substitute other fruits that are both delectable and nutritious.  Coconuts are the final options for fruits to avoid. While coconuts are nowhere near as controversial, the difficulty would be steering clear away from this delicious fruit. Coconuts are more versatile than the two other fruits on this list, which means that some foods you may think are harmless may secretly have coconut oil in them. Coconuts are also commonly turned into shavings and could spell disaster for your waist if they are cleverly used with your favorite desserts. Out of all fruits, coconuts have the highest amount of saturated fat and is deceptively heavy for how light it can taste.  Read How to heal lungs naturally and improve breathing after recovering from COVID-19? Best Fruits for Muscle Building Oranges As children, oranges were possibly the signature citrus fruit to go for when pursuing a life of healthy eating -and for good reason. Oranges are jam-packed with Vitamin C and are particularly viable before your workout due to the nutrient preventing nitric oxide from being broken down. Alternatively, you could consume the fruit after your workouts and enjoy the fruit for its stellar antioxidant properties. The fruit is tasty and easily made into juices - so having it anyway you like wouldn’t stray too far away from its natural nutritional value. Apples If fruits had a mascot, apples would be it. From nursery adages to in-depth nutrient charts, none can deny how versatile and valuable this fruit can be. Apples contain polyphenol which helps to increase your body’s strength. While this effect may seem enticing, it is important to note that the fruit still is extremely high in sugar and should not be consumed in excess. Like almost any other fruit, juicing it naturally is a good option, while baked apple paste isn’t too bad of an idea either. Be warned that apple crumbles or apple pies don’t count as progress! Read How to Eat Red Meat Without Jeopardizing Your Health Cherries For such a small fruit, cherries have some of the strongest flavors among all fruits. This is why taking more than a handful of them can make it a chore to consume. With the correct amount, cherries are a treat and contain anthocyanin, which is responsible for muscle recovery and helps to reduce inflammation. As we know, muscle hypertrophy is all about recovery and this fruit fits the bill in every way possible. Cherries work best on their own and should be eaten sparingly.  Watermelon This tropical fruit isn’t as straightforward as the rest when it comes to nutritional benefits. Watermelons help regulate blood flow and contain citrulline, which is responsible for being converted to arginine and nitrous oxide. Watermelons are a good source of fruits if you ever consume them as an assortment, but are not the most vital to have on a daily basis. Once more, be careful about how much sugar you are consuming when feasting on this fruit.  Read Ketogenic Diet: Know the benefits and risks Bananas Bananas are perfect for carb-heavy diets and are best before workouts to resupply your body with glycogen. The fruit is renowned for its ability to help muscles maintain their size. Bananas come packing with an incredible amount of potassium which is good for muscle contractions and is a critical electrolyte for the body all around. Bananas are possibly one of the most common fruits to be consumed with a protein shake, but going full natural with it works too.  Managing Your Intake While sugar cravings can partially be satisfied with fruits, it is important to note that sugar is still sugar and should not supersede the number of carbs taken. It is good as a snack for pre and post-workouts, and never functions as a meal substitute or a snack to be eaten throughout the entire day. Ultimately, gauging the amount of how much you should consume each day depends on your calorie intake cap. Balancing your fruits with oats, nuts, and even vegetables can make for a far more fulfilling role if you are not the type to snack.  Read Sweet Danger of Sugar: know the side effects of consuming too much sugar

  When it comes to the world of fitness, bodybuilding and powerlifting often get confused with each other. From a typical first impression, it’s basically just big people lifting heavy things - which makes these misconceptions understandable. Even though these two sports may seem intimidating just by the amount of effort and time required for both, anyone who is looking to either gain strength or muscle mass can do both of these exercise styles without looking like the next Arnold Schwarzenegger. Differing in diet, training regime and results, let’s take a look at bodybuilders vs powerlifters and see which one is the best for you. Bodybuilders Vs Powerlifters: Similarities Both Require Heavy Lifting Lifting heavy weights will be an inevitable part of both styles of exercise. No matter how opposing the results can be from one another, there is an element of strength that is absolutely necessary to progress. Strength cannot be achieved without at least focusing some attention on basic muscle building. In order to gain strength and the muscle mass necessary to take on heavier weights, a bulking phase is a must. Read How To Build Muscles At Home Eating Loads Of Food (Some Seasons) By bulking, trainers will have to go on a calorie surplus that requires more meal sessions. This is so that the body is conditioned to use more energy, protein and other nutrients as the workout intensity amps up. Ideally, the bulking phase is meant to be healthy, which requires a certain level of macronutrient count that consists of carbohydrates, protein and fat - amounts from largest to smallest respectively. When malnourished, the body does not have enough nutrients to build muscle nor the energy to exert force while lifting. Read Easy Skin Care Tips For Men Types Of Exercises Deadlifts, squats, bench presses and military presses are staples for both styles of working out and are known as compound exercises. This term is used to describe routines with movements that concentrate on large muscle groups. Deltoids, trapezoids and lats are minor muscles that certainly have their uses, but serve a purpose that will be addressed later. Compound exercises engage large muscle groups that improve strength, flexibility and heart rate. Additionally, activating such a large range of muscles per exercise also dwell in the cardio category (slightly) allowing lifters to even burn calories. Read Yoga vs Pilates: Which One Is Better For You?