Muscle Strengthening
What is it?
Muscle strengthening consists of engaging a set of muscle groups to regain muscle tone. Over time, the body tends to be less dynamic, and a neglected diet and a lack of activity can contribute to this loss. Accessible to most people, muscle strengthening strengthens the body through an anti-aging action.
Muscle strengthening and weight training are two different things: the former does not require heavy lifting and does not promote muscle gain. Strengthening muscles allows you to work your body using your body weight by repeating movements. These exercises affect your posture and silhouette throughout the sessions, which becomes firmer. Abdominal belt, buttocks, thighs: the whole body is toned.
The principles and rules behind muscle strengthening
Strength training is for those who want to tone up, improve their posture, and firm their body. Everyone can practice this discipline, even if the exercises performed and the session's intensity differ according to each person.
The rule to remember: Muscle work should begin at age 11. This is an average growth peak. In adolescence, muscle strengthening must be supervised and carried out with caution.
In people aged 40 and over, practiced twice weekly, muscle strengthening (moderate to sustained intensity) reduces mortality by 11%. It also reduces mortality related to cardiovascular diseases, cancers, and chronic respiratory diseases.
The benefits of muscle strengthening
- Prevent injuries
- Improve posture
- Strengthen bones
- Enhance performance
- Slow down the aging process
- Reduce body fat
- Increase muscle mass
- Improve cardiovascular performance
- Enhance overall well-being
- Boost self-esteem and self-confidence
The main needs for muscle strengthening
Medical cryolipolysis
How does it work?
Cryolipolysis is a slimming technique that uses cold to cause apoptosis, i.e., it kills fat cells, which are then gradually eliminated through the lymphatic system.
How many sessions?
1 to 2 sessions spaced 2 to 3 months apart.
CoolWaves
How does it work?
Intelligent microcurrents target the fatty layer to smooth orange peel skin and firm the skin throughout the sessions. The electromagnetic waves tone the epidermis and improve skin texture, fighting saggy skin and eliminating dimples.
How many sessions?
4 to 6 sessions are recommended.
Body Sculpt
How does it work?
The electromagnetic waves directly reach the targeted muscles' motor neurons, creating non-invasive muscle contractions.
How many sessions?
A protocol of 8 to 12 sessions, with 2 sessions per week.
Mechanical Lymphatic Drainage
How does it work?
The compressive vibrations boost microcirculation and the lymphatic system to fight against water retention and the heavy legs effect. The body feels lighter from the first session.
How many sessions?
A protocol of 2 sessions per week for 6 weeks.
The Body Lift
What is it used for?
To get rid of dimples and improve skin quality thanks to its tightening effect.
How many sessions?
10 sessions, with 2 sessions per week for 5 weeks, starting with a CoolWaves session at the beginning and a Body RF session at the end of the week.
The Body RF
How does it work?
A bipolarized radiofrequency stimulates collagen synthesis, with skin temperatures reaching 42°C during the session.
How many sessions?
2 sessions per week for 1 month.
FAQ
When to ask for help from a professional/sports coach?
● You don't know what exercises to do.
● You want a personalized workout plan.
● You want to achieve a specific goal.
If you don't have time to exercise, it’s possible to strengthen your muscles without effort, thanks to aesthetic body protocol at Maison Lutétia. Other treatments are also adapted to improve body harmony, refine and tone it, and fight against sagging skin...
What are the exercises for complete circuit training?
Exercise 1: Plank for abs
Exercise 2: Lateral arm raises
Exercise 3: Lat pull downs to strengthen the back
Exercise 4: Box jumps
Exercise 5: Crunches
Exercise 6: Push-ups
Exercise 7: Dips
Exercise 8: Squats
Exercise 9: Lunges
Exercise 10: Burpees
Please note: The training plan should be scalable and adapt to your progression as your stamina and endurance increase.
What strength training program should I do at home without equipment?
Warm-up: Climb stairs, ride an exercise bike, etc. Duration: 15 to 20 minutes
Full body circuit training: A series of exercises with a 15 to 30-second break between each exercise. Do 2 to 3 complete rounds. Duration: 20 to 45 minutes.
Stretching: Stretch the muscles involved to avoid soreness. Duration: 5 minutes.
What are the main types of muscle-strengthening exercises?
Targeted reinforcement
- Tone your thighs and calves
- Tone your belly
- Sculpting your buttocks
- Build up your pectoral muscles
- Defining the arms
General reinforcement
- Free weight exercises (dumbbells, barbells)
- Body weight exercises (gym, fitness)
- Leg raises
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