Strength or weight training is a very important component to a complete exercise program and should not be overlooked or avoided. Strength training helps you lose more fat while you gain muscle. Research shows that the average woman who strength trains two to three times a week for eight weeks, gains 1.75 pounds of lean body weight/muscle and loses 3.5 pounds of fat. For men the amount of muscle gain will be higher because they have higher levels of testosterone which allow them to gain more muscle mass. Also strength training helps to fight obesity because as muscle is added through strength training, resting metabolism is increased, so more calories are burned throughout the day. For each pound of muscle gained, 35-50 more calories a day are burned.
To work towards a complete "strength" training workout, make sure to follow these guidelines so that you are doing it correctly and truly benefit from this form of training and build more strength and avoid injury:
- # of repetitions: 8 -12
- # of sets: 1-3
- Intervals/rest: 2 minutes between sets
- Frequency: 3 times a week (full body workout)
- Recovery time: 48 hours or rest between workouts
- Breathing: Exhale on exertion
- Movement: Full range of motion for each exercise, with individual limitations if needed
Strength is important to ones physical state of being. There will always be some sort of need for an individual to have strength. Strength training will not cause an individual to bulk up in appearance, but they will feel good and look more lean and be strong. Strength is also another key component in our journey to being in a true state of "wellness".
Be well,
Licia :)
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