-Gina Guddat
This summer consider challenging your fitness level by increasing your lean muscle mass. There are many benefits to a strength training program including:
Increasing bone density
Speeds fat loss
Creates stronger muscles
Increases metabolism
Improves reaction speed
Creates better posture
Helps prevent back pain
Improves resistance to illness
Increases coordination and balance
You can use free weights, surgical tubing or bands, weight machines, or your own body weight as resistance. Here are a few weight training tips that will help you avoid injury and get the most out of your workout:
Always warm up with cardio first. Doing 5 -10 minutes of aerobic exercise will raise your core body temperature and get your muscles ready for action. Try a brisk walk, jog, or few minutes on the bike.
Breathe. It's common to hold your breath without realizing it when you lift weights. This can cause your blood pressure to rise. Don't forget to breathe.
Use a full range of motion. When doing a bicep curl for instance, start with your arm fully extended and curl the weight until your elbow is fully bent. Return the weight slowly to a full extension. This will give you the best results.
Work slowly. The faster you perform a movement, the more momentum you use. Decrease your risk of injury and make the exercise more effective by performing the movement slowly.
Don't over-lift. You should be able to perform at least two sets of 8-10 repetitions of each exercise. The last two repetitions in the second set should be challenging but not un-doable. If you find yourself straining, using momentum, or really sore the next day, back off and decrease the weight you are using.
It doesn't take long to see a difference in your muscle tone when you begin a strength training routine. Enjoy the summer sun, and your new strong body!