Thursday, September 20, 2012

Resistance Training: The why's and how's

Well I'm a little late getting this post out the door! It's been a busy morning to say the least. At least I didn't leave my computer anywhere :) It's Thursday so fitness talk it is! I have something good in store for y'all today!

All In My Twenties

Last Week's Workouts
Friday: 3 mile walk {a few separate power walks with the pup but equaled 3 miles!}
Saturday: ALL DAY Resistance Training workshop - probably about 3 hours of actual RT
Sunday: OFF - I could barely move my body
Monday: 4 mile run {9:00 pace}
Tuesday: Track Practice - 1.15 mile warm up {8:45 pace} 1x800 and 4x400
Wednesday: 6 mile run {8:34 pace}
Thursday: Hill Practice - this evening with my running club!

Okay let's get serious, time to talk resistance training. You either love it or you hate it. I'm here to tell you why it's good for you, why you should try to love it, why you won't bulk up, and ways to get 'er done!

Why resistance training {RT} is good for you.
  • Increased ability to perform normal activities in every day life.
  • Increase bone density {SOOO important for women!}
  • Improved motor performance
  • Decreased risk of injury
  • Self-confidence booster
  • More muscle - less fat 
Why you should try to love RT.
  • All of the reasons above.
  • You really will feel better about yourself. You may feel sore at first, but increased strength is something you notice {and no, I don't mean you can see it, but you can feel it!}
  • Just do it. You will thank me for it :)
Why you won't bulk up.
  • You get bulky at the dinner table, not at the gym. Seriously, what you eat gives you bulk. Want a six-pack? Watch what you eat and do moderate cardio...not crunches!
  • Increasing you weights in a group exercise class will not give you bulging biceps. Instead, it will help increase your muscle endurance.
  • Testosterone makes you bulky. As a woman, lifting weights is not going to make you look like a body builder...unless there's something else in that smoothie you had for breakfast :)
  • Remember: You should be lifting more weight than your purse! You carry your purse around all day, amp up the weights and see the benefits!
How to fit in RT.
  • Group Exercise! Seriously, this is a great way to get started especially if you're unfamiliar wit RT. You have a workout created for you, so all you have to do is follow along!
  • Video programs: P90X, Insanity, Jillian Michaels...we all know there are a bunch out there, so go ahead and pick your pleasure! Just make sure you're using enough weight and don't slack off because your instructor can't see you!
  • Fall is approaching, grab some hand weights and get outside! There are also so many exercises you can do using just your body weight!
Don't worry y'all, I'm not all talk and no action. Here are a few exercises you can do to work various parts of your body!

Upper Body
  • Chest press - with weights
  • Push up - no weights and several variations based on ability
  • Bent over row - with weights
  • Reverse fly - standing with weights
  • Superman/Swim/Upper body life - no weights, supine on stomach
  • Bicep curl {and other variations} - with weights
  • Tricep extension - with weights
  • Tricep dips - no weights
  • Overhead shoulder press - with weights
  • Lateral and/or Frontal raise - with weights
  • Handstand push up - no weights {DISCLAIMER: please only do this if you feel comfortable in a handstand position!!!}
Lower Body
  • Side-Lying hip lifts - no weights
  • Single leg
  • Squats - with or without weights
  • Lunges - with or without weights
  • Dead Lift {single leg or both legs} - with weights is more effective
  • Heel raises - with or without weights
  • Toe raises - with or without weight seated

Not sure what some of these exercises are? You have two options: {1} Ask me! I love hearing from you and I'd love to help. {2} Google it. Seriously though, just about all these exercises can be found on the world wide web. But I think you should ask me first, just a personal opinion :)

I cant lunge! See I clearly know what I'm talking about ;)

Until next time...
With love and God bless,

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