Here are three good reasons to make time for strength training, as well as tips on how to get toned quickly and how to avoid injury.
Why do weight training?
- Stave off osteoporosis. Resistance training increases bone density, which can prevent age-related loss.
- Keep your metabolism revved. Muscle trumps fat for calorie burning–add more, burn more.
- Look slimmer. kilogram for kilogram, muscle takes up less space than fat. Boost muscle and you’ll appear thinner.
~TONING TIPS~
Simple strategies for getting the most out of strength training
Lift like you mean it. If you can do the maximum number of suggested reps (usually 10-12) without feeling fatigued, add kilograms (10-15 percent at a time). If you can’t complete the minimum number of suggested reps (usually 8), reduce the weight in 10 percent increments until you can. Your last 1 or 2 reps should always feel tough, but doable.
Balance your body. To head off injuries, create a more symmetrical look and ensure you have strength for your favorite activities, do exercises for opposing muscle groups. During your weekly routines, if you work the quads, for example, do exercises for your hamstrings as well. The same applies for the biceps and triceps, chest and back and lower back and abs.
Try mixing things up more often. According to a study published in the Journal of Strength and Conditioning Research, subjects who varied the number of sets and reps from workout to workout saw greater strength gains over 12 weeks than those who made monthly tweaks.
Blast calories with circuits. Do one set of each move in your workout, without resting between exercises. Repeat the circuit once or twice and you’ll burn up to 300 calories in half an hour as opposed to 150 from a typical weight routine.
~SAFETY STRATEGIES~
Precautions you should be aware of before strength training.
Pay careful attention to form Good form is essential for maximum results and for injury prevention. Lower the resistance or do fewer reps if you can’t maintain proper alignment or you’re using momentum to move the weight.
Get enough rest The more intensely you train, the more recovery time you need; rest 48 hours between workouts. Overstressing your muscles could slow your progress or, even worse, cause an injury. If you’re still sore after a day off, rest another day or two before hitting the weights.
Stop if you feel pain Your muscles should feel challenged by the final rep, but you shouldn’t feel any pain in your joints.
Comments