Archive for the ‘Strength training’ Category

Exercise resistance bands are rapidly gaining popularity as an alternative to weights.  But what are resistance bands and what can they do for you?

Resistance bands are stretchy elastic bands that come in a variety of sizes, resistances, and colors.  You attach them, most commonly to a door, and the band provides resistance for you to pull against.

I think the greatest advantage that resistance bands have over weights is the cumulative effect of the tightening band.  If you lift a 5 lb. weight, it provides 5 lbs. of resistance throughout the whole movement.  But as you pull against a resistance band the resistance increases as you pull it more taught.  You can build more muscle more quickly.  And we all know that more muscle leads to more calorie burning and quicker fat loss!

From a safety standpoint, you’re extremely unlikely to overextend any joints, which is always a possibility with weights.  And you won’t hurt yourself if you drop a resistance band on your foot!

As with other forms of exercise, resistance bands help increase endurance, reduce stress, and boost energy.  The low impact nature of resistance bands helps build joint strength and increase flexibility.

There are lots of advantages to adding resistance bands to your workout routine.  They are really inexpensive compared to other home gym equipment and very versatile.  You can add a band to many of the movements you already use, such as bicep curls or lunges, to increase the intensity of your workout.  They are small, flexible, and portable.  Put one in your purse and you can pull it out for a quick 5-minute workout almost anywhere!

Click here, exercise resistance bands to learn more about how to use them.

Is this your image of strength training?

Back in the day, it was assumed that strength training was for men only.  We equated strength training with pictures of grotesquely over built, oily, fake-baked men in tiny weenie bikinis!  But today we have come to understand that those were extreme examples of bodybuilding which had nothing to do with health or fitness.

So what are some of the benefits of strength training for women?

1. Strength training speeds up your metabolism which leads to increased fat burning.  Combining strength training with cardio will lead to more and quicker fat loss than cardio alone.  Muscle tissue even burns calories when at rest so the more muscle you add the more fat you burn!

2. Strength training fights osteoporosis. Working your muscles in a targeted, intense way increases bone density by increasing the pull on the bones to which the muscles are attached.

3. Strength training improves balance. You not only build stronger muscles and bones, but also stronger tendons and ligaments.  As you get stronger you also become more coordinated and thus less likely to fall and injure yourself.  If you do fall, you have muscle tissue in place to act as padding for your bones and joints.

4. Strength training helps you feel and look better. Body fat is reduced and lean muscle is increased.  Toned, firm muscles pad your skin to prevent jiggly arms and droopy skin.  You feel energized and confident.  Strength training can even improve your posture!

When designing your fitness program, be sure to include strength training as well as cardio for the best all around routine for total body fitness.  Ask your doctor or a fitness professional for advice on setting up your strength training program.

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