Quick Tips
January 2008 - Resistance TrainingNothing can alter a body better than resistance training. You can do all of the cardiovascular exercise you want which is good for your heart and lungs, but it will not shape and strengthen the body like resistance training can. Resistance training includes weights, bands, medicine balls and even your own body.
I believe that you must be physically strong first to do anything regardless of your profession, hobby or sport. I am not talking about being as strong as an Olympic weightlifter or an NFL lineman. I am talking about being able to carry your children up to bed at night, unloading the groceries from the car or working in the yard. There are so many simple tasks that are done on a day-to-day basis that we don’t even think about that require strength.
Resistance training is extremely important at creating or maintaining Lean Body Mass (L.B.M.). Muscle helps us run, jump, stabilize our joints, and burn calories – even at rest! Resistance training can even increase bone density which could help prevent osteoporosis.
When you involve yourself in resistance training proper form and good posture are more important than the amount of weight lifted or resistance used. This is very important in preventing injuries and staying consistent.
Once a comfortable weight or resistance is found and good form is used, you will have to start increasing that weight to stress the body. Of course this is the “good stress” for the body, the kind of stress that will build and strengthen the body. The body adapts to change. So once a weight becomes easier its time to challenge it some more. That is how to increase muscle mass, tone and build bone density.
An important fact to remember when you involve yourself with a consistent resistance training program is that you may gain weight. Muscle is denser than fat thus weighing more, but due to that density it actually takes up less space on your body making you actually look smaller – and better! This is a positive byproduct of resistance training. Muscle is functional. It helps you move and work, and as stated earlier the more muscle mass you have the more calories you can burn even at rest. So don’t worry about what the scale says. And no you won’t end up looking like a professional bodybuilder either!
In Summary:- » Start Resistance Training – minimum 3 days a week
- » Always use good form and good posture
- » Get good regular sleep and good nutrition
- » Consult a fitness professional
