Strength training is a form of exercise that is designed to improve muscular strength and endurance. It involves using resistance, such as weights or resistance bands, to challenge the muscles and help them grow stronger. A strength training workout typically includes a variety of exercises that target different muscle groups, such as the arms, legs, chest, back, and core.
Strength training is important for overall health and fitness, as it can help to improve physical function, reduce the risk of injury, and support weight management. It is also beneficial for mental health, as it can boost confidence and self-esteem.
In this comprehensive guide, we will explore the benefits of strength training, as well as provide tips and techniques for creating an effective strength training workout. Whether you are a beginner or an experienced gym-goer, this guide will provide valuable insights and advice for achieving your fitness goals.
What is Strength Training?
Understanding the Concept
Definition of Strength Training
Strength training is a form of exercise that involves the use of resistance to build muscular strength and endurance. It involves performing physical activities that increase the force generated by muscles, such as lifting weights or using resistance bands.
Importance of Strength Training
Strength training is essential for improving overall health and fitness. It can help to prevent injury, improve posture, and increase bone density. Additionally, strength training can enhance athletic performance, boost metabolism, and reduce the risk of chronic diseases such as diabetes, heart disease, and stroke.
Types of Strength Training Exercises
There are several types of strength training exercises, including:
- Resistance training: This type of strength training involves the use of weights, resistance bands, or other forms of resistance to build muscle strength and endurance.
- Isometric exercises: Isometric exercises involve holding a position against resistance, such as a plank or a wall sit.
- Isotonic exercises: Isotonic exercises involve contracting and relaxing muscles against resistance, such as lifting weights or doing bicep curls.
- Dynamic exercises: Dynamic exercises involve moving through a full range of motion, such as squats or lunges.
Each type of strength training exercise has its own unique benefits and can be incorporated into a well-rounded strength training program.
Benefits of Strength Training
- Increased muscle mass:
Strength training exercises such as weight lifting, resistance band exercises, and bodyweight exercises can help to increase muscle mass. This is achieved by repeatedly exposing the muscles to stress, which then leads to the muscle adapting by increasing its size and strength. This increase in muscle mass can improve overall physical appearance and help to boost metabolism, making it easier to maintain a healthy weight. - Improved bone density:
Strength training can also help to improve bone density, which is particularly beneficial for older adults who may be at risk of osteoporosis. Weight-bearing exercises such as squats, deadlifts, and lunges can help to stimulate the growth of new bone tissue, which can help to increase bone density and reduce the risk of fractures. - Enhanced athletic performance:
Strength training can also improve athletic performance by increasing muscle strength and power. This can be particularly beneficial for athletes in sports that require explosiveness, such as track and field, basketball, and football. Strength training can also improve endurance by increasing the efficiency of energy usage by the muscles. - Reduced risk of injury:
Strength training can also help to reduce the risk of injury by improving muscle balance and stability. This is particularly important for athletes who may be at risk of injury due to muscle imbalances. By strengthening the muscles around a joint, strength training can help to support and stabilize the joint, reducing the risk of injury. - Improved overall health and well-being:
Finally, strength training can also improve overall health and well-being by reducing stress, improving sleep, and boosting mood. Exercise has been shown to release endorphins, which are natural mood boosters, and strength training can be particularly effective at releasing these feel-good chemicals. Additionally, strength training can help to reduce stress by providing a physical outlet for pent-up energy and frustration. Finally, strength training can improve sleep quality by promoting deep, restorative sleep.
How to Develop a Strength Training Workout Plan
Assessing Your Fitness Level
When it comes to developing a strength training workout plan, the first step is to assess your current fitness level. This will help you determine what type of exercises and equipment are appropriate for you, as well as help you set realistic goals for yourself. Here are some key things to consider when assessing your fitness level:
- Physical fitness assessment
Before starting any new exercise program, it’s important to assess your current physical fitness level. This can be done by measuring your body composition, such as your weight, body mass index (BMI), and percent body fat. You can also assess your strength and endurance by measuring your one-rep max (the maximum weight you can lift for one repetition) and your resting heart rate.
- Determining your fitness goals
Once you have assessed your current fitness level, it’s important to determine your fitness goals. Do you want to build muscle, lose weight, or improve your overall fitness? Your goals will help guide your workout plan and ensure that you are working towards specific outcomes.
- Setting realistic expectations
It’s important to set realistic expectations for yourself when it comes to strength training. While it’s possible to see results quickly, it’s important to remember that progress takes time and consistency is key. It’s also important to remember that everyone’s body is different, and what works for one person may not work for another. Be patient with yourself and focus on progress, not perfection.
Creating a Workout Plan
Developing a workout routine is essential for achieving your fitness goals. Whether you want to build muscle, lose weight, or improve your overall health, a well-designed strength training workout plan can help you get there. In this section, we will discuss the key elements of creating a strength training workout plan, including incorporating strength training exercises, periodization and progression, and including cardiovascular exercise.
Developing a Workout Routine
The first step in creating a strength training workout plan is to develop a routine that meets your fitness goals and lifestyle. It’s important to consider your available time, energy level, and fitness level when designing your workout routine. You should also consider your long-term goals and the types of exercises that will help you achieve them.
Once you have a clear idea of your fitness goals and the amount of time you can commit to strength training, you can start to design your workout routine. It’s recommended to include a variety of strength training exercises, such as resistance training, weightlifting, and bodyweight exercises, to target different muscle groups and provide a well-rounded workout.
Incorporating Strength Training Exercises
Strength training exercises are the foundation of any effective strength training workout plan. These exercises are designed to build muscle, increase strength, and improve overall fitness. There are many different types of strength training exercises, including resistance training, weightlifting, and bodyweight exercises.
Resistance training is a form of strength training that involves using weights or resistance bands to build muscle. This type of training is particularly effective for building muscle mass and strength. Weightlifting is another form of strength training that involves lifting heavy weights to build muscle and improve overall fitness.
Bodyweight exercises, such as push-ups and squats, are another effective way to build muscle and improve overall fitness. These exercises can be done anywhere, without the need for any special equipment, making them a convenient option for those with busy schedules.
Periodization and Progression
Periodization is a technique used in strength training to progressively increase the intensity and difficulty of workouts over time. This technique involves gradually increasing the amount of weight, repetitions, or sets performed during each workout.
Periodization is an effective way to prevent plateaus and continue to make progress towards your fitness goals. It’s important to gradually increase the intensity of your workouts over time to avoid injury and ensure continued progress.
Including Cardiovascular Exercise
While strength training is an important component of any fitness routine, it’s also important to include cardiovascular exercise to improve overall health and fitness. Cardiovascular exercise, such as running, cycling, or swimming, helps to improve cardiovascular health, burn calories, and improve overall fitness.
Incorporating cardiovascular exercise into your strength training workout plan can help to improve your overall health and fitness, while also providing a well-rounded workout. It’s recommended to include at least 30 minutes of moderate-intensity cardiovascular exercise at least three times per week as part of your strength training workout plan.
Equipment and Facilities
Essential Strength Training Equipment
Strength training requires various types of equipment to achieve optimal results. The following are some of the essential equipment needed for strength training:
- Barbell: A barbell is a long, straight steel or aluminum rod that is used to perform various exercises such as squats, deadlifts, and bench presses.
- Dumbbells: Dumbbells are weights that come in different sizes and weights, and they are used to target specific muscle groups.
- Weight plates: Weight plates are used to add weight to the barbell or dumbbells, and they come in different sizes and weights.
- Gym equipment: Depending on the gym facility, there may be other equipment such as leg press machines, cable machines, and resistance bands that can be used for strength training.
Gym vs. Home Workouts
One of the first decisions to make when developing a strength training workout plan is whether to work out at a gym or at home. Both options have their advantages and disadvantages.
Gyms offer a variety of equipment and facilities, including personal trainers who can provide guidance and support. Additionally, gyms often have group classes and social events that can help to keep you motivated and engaged. However, gym memberships can be expensive, and it may be difficult to find a gym that has the equipment and facilities you need.
Home workouts, on the other hand, are often more convenient and cost-effective. You can work out at any time, and you do not have to worry about traveling to a gym or waiting for equipment to become available. Additionally, you can tailor your workout to your specific needs and preferences. However, home workouts may require more discipline and motivation, and you may not have access to the same variety of equipment as a gym.
Choosing the Right Facility
When choosing a facility for your strength training workouts, consider the following factors:
- Location: Choose a facility that is conveniently located and accessible.
- Equipment: Ensure that the facility has the equipment you need for your workouts.
- Atmosphere: Consider the atmosphere of the facility. Do you prefer a quiet, serious environment or a more lively, social environment?
- Price: Consider the cost of membership or classes at the facility.
- Services: Look for facilities that offer additional services such as personal training, nutrition advice, or group classes.
Overall, choosing the right facility for your strength training workouts will depend on your individual needs and preferences. Consider your budget, location, and the type of equipment and services available before making a decision.
Strength Training Techniques and Form
Proper Form and Technique
The Importance of Proper Form
Proper form is essential in strength training because it helps to prevent injury, maximize muscle engagement, and ensure that the exercises are being performed effectively. When you use proper form, you are able to target the intended muscle groups and avoid compensating with other muscles, which can lead to imbalanced development. Additionally, using proper form can help you to progress more quickly and achieve better results.
Common Mistakes to Avoid
Some common mistakes to avoid when it comes to form include:
- Using too much weight: While it’s important to challenge yourself, it’s also important to use a weight that allows you to maintain proper form. Using too much weight can lead to compensation and an increased risk of injury.
- Rounding the back: When performing exercises like squats and deadlifts, it’s important to keep the back straight and avoid rounding. Rounding the back can put unnecessary stress on the lower back and increase the risk of injury.
- Jumping up: When performing exercises like squats and lunges, it’s important to lower yourself down slowly and not jump up. Jumping up can lead to an increased risk of injury and take away from the effectiveness of the exercise.
- Using momentum: When performing exercises like push-ups and dips, it’s important to avoid using momentum and keep the movement controlled. Using momentum can take away from the effectiveness of the exercise and increase the risk of injury.
Tips for Mastering Proper Form
Here are some tips for mastering proper form:
- Start with lighter weights: When starting out, it’s important to use lighter weights to ensure that you can maintain proper form. As you get stronger, you can gradually increase the weight.
- Focus on the movement: When performing exercises, focus on the movement and engage the intended muscle groups. Don’t let the weight or other external factors distract you from the movement.
- Get feedback: If you’re unsure about your form, ask a personal trainer or fitness professional for feedback. They can help you to identify any mistakes and provide guidance on how to improve your form.
- Practice regularly: Like any skill, proper form takes practice. Make sure to practice regularly and focus on maintaining proper form throughout each exercise.
Advanced Techniques
Powerlifting Techniques
Powerlifting is a strength sport that involves lifting heavy weights in three main lifts: the squat, bench press, and deadlift. These lifts require a great deal of strength and technique, and powerlifters often train for years to master them. Here are some tips for incorporating powerlifting techniques into your strength training routine:
- Start with the basics: Before attempting any advanced powerlifting techniques, make sure you have a solid foundation in the basics. This means mastering proper form and technique for each lift, as well as developing the necessary strength and endurance.
- Focus on the core lifts: Powerlifting is all about the big three lifts – the squat, bench press, and deadlift. These lifts work different muscle groups and require different techniques, but they are all essential to a well-rounded powerlifting routine.
- Increase intensity gradually: Powerlifting is a highly intense sport, and it’s important to gradually increase the intensity of your workouts over time. This will help you avoid injury and ensure that you are making steady progress.
Olympic Lifting Techniques
Olympic lifting is a sport that involves lifting heavy weights in two main lifts: the clean and jerk, and the snatch. These lifts require a great deal of strength, power, and technique, and Olympic lifters often train for years to master them. Here are some tips for incorporating Olympic lifting techniques into your strength training routine:
- Learn proper form: Olympic lifting techniques require precise form and execution, so it’s important to learn proper technique from a qualified coach or instructor.
- Develop explosiveness: Olympic lifting is all about explosiveness and power, so it’s important to develop the necessary strength and explosiveness in your legs, hips, and upper body.
- Increase intensity gradually: Like powerlifting, Olympic lifting is a highly intense sport, and it’s important to gradually increase the intensity of your workouts over time. This will help you avoid injury and ensure that you are making steady progress.
Bodyweight Exercises
Bodyweight exercises are a great way to build strength and muscle without the need for any special equipment. These exercises can be done anywhere, and they require only your bodyweight for resistance. Here are some tips for incorporating bodyweight exercises into your strength training routine:
- Start with the basics: Before attempting any advanced bodyweight exercises, make sure you have a solid foundation in the basics. This means mastering proper form and technique for each exercise, as well as developing the necessary strength and endurance.
- Increase difficulty gradually: Bodyweight exercises can be modified to increase difficulty gradually, which makes them a great option for beginners. Start with basic exercises like push-ups and squats, and gradually increase the difficulty as you get stronger.
- Incorporate plyometrics: Plyometric exercises involve explosive movements that can help build power and explosiveness. Examples include box jumps, burpees, and squat jumps. Incorporating plyometrics into your bodyweight workouts can help take your strength training to the next level.
Strength Training for Specific Goals
Muscle Hypertrophy
Understanding Muscle Hypertrophy
Muscle hypertrophy, also known as muscle growth, is the process by which muscle cells increase in size and volume. This occurs as a result of increased protein synthesis within the muscle cells, which leads to the growth of new muscle tissue. The growth of muscle tissue is a complex process that involves several factors, including the stimulation of muscle protein synthesis, the inhibition of muscle protein breakdown, and the overall increase in muscle cell size.
Muscle hypertrophy can be achieved through a variety of strength training workouts, including resistance training, weightlifting, and bodyweight exercises. However, the specific type of workout that is most effective for achieving muscle hypertrophy will depend on individual goals and preferences.
Best Exercises for Muscle Hypertrophy
Some of the best exercises for muscle hypertrophy include compound exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench presses. These exercises are effective because they place a high level of stress on the muscles, which stimulates muscle protein synthesis and leads to muscle growth.
Other effective exercises for muscle hypertrophy include isolation exercises that target specific muscle groups, such as bicep curls and tricep extensions. These exercises are effective because they allow for a greater concentration of stress on the targeted muscle group, which can lead to greater muscle growth.
It is important to note that the specific exercises that are most effective for muscle hypertrophy will vary depending on individual goals and preferences. It is also important to include a variety of exercises in your strength training workout to ensure that all muscle groups are being adequately trained.
Nutrition and Supplementation for Muscle Hypertrophy
In addition to regular strength training workouts, proper nutrition and supplementation are also essential for achieving muscle hypertrophy. A balanced diet that includes adequate amounts of protein, carbohydrates, and healthy fats is important for supporting muscle growth and repair.
Protein is particularly important for muscle hypertrophy, as it is the building block of muscle tissue. Consuming adequate amounts of protein through dietary sources such as meat, dairy, and legumes, or through supplements such as whey protein, can help support muscle growth and repair.
Other supplements, such as creatine and beta-alanine, may also be beneficial for muscle hypertrophy. However, it is important to note that the use of supplements should always be discussed with a healthcare professional before being incorporated into a strength training workout.
Strength and Power
When it comes to strength and power training, it’s important to understand the difference between the two. Strength refers to the amount of force that a muscle can generate, while power refers to the ability to use that force effectively. In other words, strength is the foundation upon which power is built.
To achieve strength and power, there are certain exercises that are most effective. These include compound exercises such as squats, deadlifts, bench presses, and rows. These exercises work multiple muscle groups at once, which is essential for building overall strength and power.
In addition to the right exercises, proper nutrition and supplementation are also crucial for achieving strength and power. This includes consuming a balanced diet with adequate amounts of protein, carbohydrates, and healthy fats, as well as staying hydrated and getting enough rest and recovery time.
Overall, achieving strength and power requires a combination of the right exercises, nutrition, and recovery. By focusing on these key elements, you can build a strong and powerful physique that will help you achieve your fitness goals.
Endurance and Conditioning
Endurance and conditioning are crucial components of fitness, particularly for athletes and individuals who participate in activities that require sustained physical effort. These goals focus on improving cardiovascular endurance, muscular endurance, and overall endurance capacity. In this section, we will discuss the best exercises for endurance and conditioning, as well as nutrition and supplementation strategies to support these objectives.
Best Exercises for Endurance and Conditioning
- Cardiovascular exercises: Cardiovascular exercises, such as running, cycling, or swimming, are essential for improving cardiovascular endurance. These activities increase the heart’s efficiency in pumping blood and oxygen to the muscles, which ultimately results in improved endurance.
- Resistance training: While resistance training may not directly improve cardiovascular endurance, it plays a significant role in building muscular endurance. Exercises such as interval training, circuit training, and bodyweight exercises can help increase muscular endurance by targeting various muscle groups.
- HIIT (High-Intensity Interval Training): HIIT workouts involve short bursts of intense exercise followed by brief periods of rest. This type of training has been shown to improve both cardiovascular and muscular endurance, making it an effective tool for endurance and conditioning.
Nutrition and Supplementation for Endurance and Conditioning
- Carbohydrates: Carbohydrates are the primary source of energy for the body, particularly during high-intensity activities. Consuming complex carbohydrates from sources like whole grains, fruits, and vegetables can help maintain stable blood sugar levels and provide sustained energy throughout your workout.
- Protein: Protein is essential for muscle repair and growth, which is crucial for athletes and individuals looking to improve their endurance and conditioning. Consuming adequate amounts of protein from lean sources like chicken, fish, and beans can help support muscle recovery and growth.
- Hydration: Proper hydration is critical for maintaining optimal physical performance during endurance and conditioning activities. Drinking water or sports drinks containing electrolytes can help maintain fluid balance and support energy levels during prolonged exercise.
- Supplements: While a balanced diet should provide all the necessary nutrients, certain supplements may be beneficial for individuals with specific dietary restrictions or increased nutrient requirements. Consult with a healthcare professional or registered dietitian to determine if supplementation is appropriate for your specific needs.
By incorporating a combination of cardiovascular exercises, resistance training, and proper nutrition, individuals can effectively improve their endurance and conditioning, enabling them to perform at their best in various physical activities.
Fat Loss and Toning
When it comes to strength training, many people have the goal of fat loss and toning. However, it’s important to understand the difference between the two. Fat loss refers to the reduction of body fat, while toning refers to the improvement of muscle definition and overall appearance. In order to achieve these goals, it’s important to have a well-rounded workout plan that includes both cardio and strength training.
Best exercises for fat loss and toning
Some of the best exercises for fat loss and toning include:
- Cardio exercises such as running, cycling, and swimming
- High-intensity interval training (HIIT)
- Circuit training
- Bodyweight exercises such as push-ups, squats, and lunges
- Resistance training with weights or resistance bands
It’s important to incorporate a variety of exercises into your routine to avoid plateaus and to continue to challenge your body.
Nutrition and supplementation for fat loss and toning
In addition to exercise, nutrition and supplementation play a key role in fat loss and toning. A balanced diet that includes plenty of fruits, vegetables, lean protein, and healthy fats is important for overall health and weight loss. Additionally, it’s important to stay hydrated by drinking plenty of water throughout the day.
When it comes to supplementation, some popular options include protein powder, fat burners, and appetite suppressants. However, it’s important to talk to a healthcare professional before taking any supplements to ensure they are safe and effective for your individual needs.
Injury Prevention and Safety
Warm-Up and Cool-Down
Importance of Warm-Up and Cool-Down
Before beginning any strength training workout, it is essential to perform a proper warm-up and cool-down. The warm-up prepares the body for exercise by increasing blood flow and raising the body’s core temperature. This preparation helps to prevent injury and enhances athletic performance. Similarly, the cool-down is necessary to gradually return the body to its pre-exercise state, reduce muscle soreness, and prevent injury.
Proper Warm-Up and Cool-Down Techniques
A proper warm-up should consist of a dynamic stretch, such as walking lunges or high knees, to increase blood flow and activate the muscles. It is also important to include some light cardiovascular exercise, such as jogging or cycling, to elevate the heart rate and increase core temperature. This should be followed by static stretches, held for 15-30 seconds, to improve flexibility and prevent injury.
After the workout, a proper cool-down should include static stretches held for 15-30 seconds, as well as light cardiovascular exercise to gradually return the heart rate to normal. Foam rolling or self-myofascial release can also be included to help release tension in the muscles and improve recovery.
In conclusion, a proper warm-up and cool-down are essential components of any strength training workout. They help to prevent injury, enhance athletic performance, and improve recovery. Incorporating these techniques into your routine can help you achieve your fitness goals while minimizing the risk of injury.
Injury Prevention
When it comes to strength training, injuries can occur if proper precautions are not taken. Here are some common strength training injuries and prevention strategies to avoid them:
Common Strength Training Injuries
Some of the most common strength training injuries include:
- Muscle strains or tears
- Ligament sprains or tears
- Tendonitis
- Overuse injuries
- Back pain
Prevention Strategies
To prevent these injuries, it is important to take the following precautions:
- Warm up properly before starting your workout
- Gradually increase the intensity and difficulty of your workouts
- Listen to your body and don’t push yourself too hard
- Use proper form and technique during exercises
- Allow for adequate rest and recovery time between workouts
- Use proper equipment and avoid overloading weights
Modifying Exercises to Prevent Injury
In some cases, modifications to exercises may be necessary to prevent injury. For example, if you have a history of back pain, you may want to avoid exercises that put excessive strain on your back. Instead, you can modify exercises to put less stress on your back, such as by using a stability ball instead of a traditional bench press.
In conclusion, injury prevention is a crucial aspect of strength training. By taking the necessary precautions and modifying exercises when necessary, you can reduce your risk of injury and continue to make progress in your strength training journey.
Safety Tips
- Choosing the right weight: One of the most crucial safety tips when it comes to strength training is selecting the appropriate weight for your workout. It’s essential to choose a weight that allows you to perform each exercise with proper form and technique while still challenging your muscles. In general, it’s recommended to start with a weight that allows you to perform 8-12 repetitions of each exercise with good form.
- Using proper form and technique: Proper form and technique are essential to prevent injury and maximize the effectiveness of your workout. It’s important to learn the correct form for each exercise before adding weight. If you’re unsure about your form, consider working with a personal trainer or coach who can provide guidance and feedback.
- Gradually increasing intensity: Another important safety tip is to gradually increase the intensity of your workouts over time. This can be done by adding weight, increasing the number of repetitions, or decreasing the amount of rest between sets. However, it’s essential to do so gradually to avoid overworking your muscles and putting yourself at risk of injury.
- Listening to your body: Finally, it’s important to listen to your body and pay attention to any signs of discomfort or pain. If you experience pain or discomfort during your workout, stop immediately and consult a medical professional if necessary. It’s also important to give your body adequate rest and recovery time between workouts to prevent overuse injuries.
FAQs
1. What is strength training?
Strength training is a type of exercise that involves working against resistance to build muscular strength and endurance. It can be achieved through various methods, including weightlifting, resistance training, and bodyweight exercises.
2. What are the benefits of strength training?
The benefits of strength training are numerous. It can help to improve muscular strength and endurance, increase bone density, boost metabolism, reduce the risk of injury, and improve overall physical fitness. Additionally, strength training can also help to improve mental health by reducing stress and anxiety.
3. What are the different types of strength training exercises?
There are many different types of strength training exercises, including weightlifting, resistance training, bodyweight exercises, and isometric exercises. Each type of exercise has its own unique benefits and can be used to target specific muscle groups.
4. How often should I perform strength training exercises?
The frequency of strength training exercises can vary depending on your fitness goals and current fitness level. However, it is generally recommended to perform strength training exercises at least two to three times per week.
5. How long should I perform strength training exercises?
The duration of strength training exercises can also vary depending on your fitness goals and current fitness level. However, it is generally recommended to perform strength training exercises for at least 30 minutes per session.
6. Are there any risks associated with strength training?
Like any physical activity, there are some risks associated with strength training. However, these risks can be minimized by proper training and technique. It is important to start with lighter weights and gradually increase the resistance as you become stronger. Additionally, it is also important to listen to your body and stop if you experience any pain or discomfort.
7. Can I perform strength training exercises at home?
Yes, strength training exercises can be performed at home using bodyweight exercises or with minimal equipment such as dumbbells or resistance bands.
8. How do I create a strength training workout plan?
Creating a strength training workout plan involves choosing the type of exercises you want to perform, the number of sets and reps, and the duration of each workout. It is important to start with a plan that is appropriate for your fitness level and gradually increase the intensity and duration as you become stronger.
9. What should I do if I experience pain or discomfort during strength training?
If you experience pain or discomfort during strength training, it is important to stop immediately and seek medical advice if necessary. It is also important to listen to your body and not push yourself too hard, as this can lead to injury.
10. Can I combine strength training with other types of exercise?
Yes, strength training can be combined with other types of exercise such as cardio and flexibility training. In fact, combining strength training with other types of exercise can provide even greater benefits for overall fitness and health.