5 Benefits of Resistance Training

Resistance training, strength training, weight lifting, or whatever other name it is known by, has a negative connotation in many people's minds. We're too quick to attach lifting weights to excessive muscle development observed in bodybuilders, or to the wrong kinds of people we meet in the gym. Sadly, the effect of this is that the people who need resistance training the most, people like you and I, end up missing out. And we do miss out - big time.

There are lots of benefits to resistance training, aside from just getting bigger muscles. Below, I've listed five of the ones most relevant to pretty much everyone.

Improves bone mineral density - as we age, the density of our bones decreases, which has the effect of increasing our risk of developing osteoporosis and suffering breaks from falls. While there is a big focus on the benefits of calcium for improving bone mineral density, one thing that is constantly overlooked is that bones remodel and rebuild based on external stresses. Resistance training is one of the most effective, if not the most effective means by which bone mineral density can be increased, held steady or rates of decline slowed. The benefits of this are transient, so ongoing loading is critical.

Improving metabolic functioning - we are currently in the midst of an obesity and Type II diabetes epidemic. The solution that springs to most people's minds is to change their diet, but this ignores how the body actually uses sugars. When sugar enters the bloodstream, insulin essentially runs around to muscles and asks if they want any energy - that's one of the key functions of insulin. When we are inactive, our muscles don't want much energy, because they are not using it, so the body converts the excess energy into fat. However, if we are active, and use energy stored in muscles, the muscles will take up sugar in the bloodstream. One of the most effective ways to increase the demand for sugar is to engage in resistance training, specifically trying to move as much weight as possible as quickly as possible. This approach engages fast twitch fibres, which will preferentially use sugars as fuel when trained correctly. Once the muscles have depleted their stores of sugars, the demand for replacement sugars increases - letting insulin do what it is meant to do.

Delays loss of muscle mass - as we age, we lose muscle mass in a process called age-related sarcopenia. The main effect of sarcopenia is that we lose our fast twitch fibres, and keep our slow twitch fibres. The result of this is that our metabolism slows, we lose muscle tone, and worst of all, our risk of falls increases. By undertaking regular resistance training, we can assist the body to maintain muscle mass and slow the rate of loss of our fast twitch fibres. In the long term, this helps us stay leaner, more toned and reduces our risk of falls. And the best part is that the benefits of resistance training are observed in all ages, irrespective of gender and the age at which training started.

Improvements in cognitive functioning - there is a trend to think of the people we see lifting weights all the time as being less intelligent than the rest of the population, but the evidence for the cognitive benefits of resistance training are mounting. There is evidence that regular resistance training can slow down the rate of onset of Alzheimer's and dementia, can improve synaptic functioning, enhance our capacity to complete complex tasks and reduce the risk of depression. All of these can happen just by lifting weights a few times a week.

Reduce the risk of illness - exercising on a regular basis can help to reduce the risk of illness, and in some instances can also help to reverse the effects of some diseases. In particular, there is a trend for resistance training to help improve recovery rates from serious diseases such as cancer and coronary heart disease. In addition to that, auto-immune diseases and disorders, including MS and AIDs can potentially be slowed down exercising with weights
So there we have it - 5 great reasons to rethink resistance training. The benefits listed here are relevant to all of us, because we all face the risks of loss of bone density, muscle mass, metabolic dysfunction, reduced cognitive performance and the longer we live, the greater is the risk of a chronic disease. The great news is that as soon as you start, you get the benefits. So don't wait any longer, get out there and get lifting.

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A Simple Program for Strength Training

You can improve your physical power and muscle mass without much equipment or without going to a gym. Sometimes a gym studio or advanced training equipment will not be available either or you do not have the time to go to a training locale. Here is a simple program for building of muscle mass where you only use a couple of manuals, a chair and a mat to lay on the floor.

EXERCISES FOR YOUR ARMS, SHOULDERS AN UPPER CHEST

Stand upright with your arms hanging down and a manual in each hand. Then flex up your underarms in front of you while your upper arms are held tight along your body 8-15 times.

Stand upright with your arms hanging down and a manual in each hand. Swing up your straight arms to each side 8-15 times.

Stand upright with your arms hanging down and a manual in each hand. Bend forwards as far as you can comfortably. Then lift your straight arms to each side backwards 8-15 times.

Sit on a mat on the floor with your legs flexed up towards your stomach and your arms straight down at each side, and your palms towards the mat. Lift up your whole body 8-15 times some way above the mat by pushing down at the mat, while holding your feet flexed up against your belly.

EXERCISES FOR YOUR LEGS AND LOWER BACK

Stand upright. Then crouch down 8-15 times. To make the exercise heavier, you can also hold a manual in each hand or carry a backpack. If you are strong you can crouch down with one leg with the other leg lifted up, while holding an arm at some firm point to keep balance, and then shift to the other leg and do the same.

Lie straight on your back over a mat on the floor. Push 8-15 time with your heels towards the ground so that all of your body from your shoulders to your heels is lifted up and makes a bow. If you are strong you can lift one leg up and cross it over the other leg, and then push your body up with that other leg, and then shift to do the same with the first leg.

Lie straight on your back over a mat on the floor, with your legs flexed up, bent in a 90 degree angle and your heels placed on the front of a chair seat. Then push 8-15 times down with your heels so that you lift most of your body up from the ground. If you are strong you can lift one leg up and hold it straight over the chair seat, and then push your body up with the other leg, and then shift to do the same with the first leg.

Tighten your buttock muscles as hard as you can 15-25 times while standing. This is a very simple, but highly effective exercise for your buttocks.

EXERCISES FOR YOUR NECK, BACK AND BELLY

Lie straight on your back at a mat on the floor. Push your back head firmly down against the mat so that you lift up your upper body, then lower your upper body down again and flex your upper body up forward using your belly muscles, while your lower body always has contact with the mat. Do it 8-15 times. For comfort you can use some extra cloth under your head during this exercise.

Stand straight up with a manual in each hand. Bend forward and down and then up again 10-15 times, while you let your arms and hands holding the manuals hang passively down all the time.

Lie straight at your back at a mat on the floor and your arms along you body. Lift up your straight legs some way above the floor 10-20 times.

HOW MUCH AND HOW OFTEN SHOULD YOU DO THESE EXERCISES

You should do these exercises or other strength training exercises at least each second day.

The whole of this series should be repeated at least 3 times, with increasing effort each time, so that the first time serves to warm up your muscles. You can of course do the exercises in another order too, if that fits you better.

After the exercises you should also take some time to stretch out your body in all directions.

Knut Holt is writer and business consultant with an interest for health, fitness and science. At his website you can find more useful information and smart products to solve health problems, increase fitness and improve sexual satisfaction.

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The Limits of High Intensity Interval Training

We've heard about the benefits of high intensity interval training such as you can burn just as many calories as sustained aerobic activity in a fraction of the time. But what are the drawbacks? My goal is to equip you with the balanced truth about high intensity interval training, and the truth comes with balance.

Much like the aerobic wave in the 1980's, the high intensity interval training craze in recent years has the potential to be more than a passing fad. If it is a fad or if it has staying-power, getting comprehensive information is vital in making informed decisions.

1. Intensity Aspect:

Hara suggests performing a HIIT workout at 80% cardio capacity for 15-20 minutes may be more realistic for the non-elite athlete. She argues how many non-athletes can perform a HIIT workout at 100% cardio capacity for 8-minutes?

2. Health Constraints:

HIIT, like any other exercise regimen, can lead to health and safety issues if you don't exercise on a regular basis. Hagikalfa recommends working out 3-5 times a week CONSISTENTLY.

According to the American College of Sports Medicine, you may have an increased risk of heart disease if you have been living a sedentary lifestyle or extended periods of physical inactivity, such as family history, cigarette smoking, hypertension, diabetes (or pre-diabetes), abnormal cholesterol levels and obesity when performing high intensity exercise. You should consult a physician prior to starting this type of training or any exercise regimen as a safety measure.

People with cardio-respiratory conditions and the obese can struggle with regular exercise. Imagine how ramping up to a high intensity interval training workout could exacerbate their problems.

Hagikalfa advises consulting your doctor is especially important considering the level of stress high intensity interval training can put your hearth and respiratory system.

ACSM suggests that you, or your personal trainer, establish a foundational fitness level (often referred to as a "base fitness level") prior to beginning high intensity interval training.

"A base fitness level is consistent aerobic training (3 to 5 times a week for 20 to 60 min per session at a somewhat hard intensity) for several weeks that produces muscular adaptations, which improve oxygen transport to the muscles. Establishing appropriate exercise form and muscle strength are important before engaging in regular high intensity interval training to reduce the risk of musculoskeletal injury, " ACSM reiterated.

Regardless of age, gender and fitness level, one of the keys to safe participation of high intensity interval training is for all people to modify the intensity of the work interval to a preferred challenging level. Safety in participation should always be primary priority, and people should focus more on finding their own optimal training intensities as opposed to keeping up with other persons.

3. Doing Too Much (DTM):

The adrenalin naturally flows when you first start, or get back to, working out. You regret that extra rep you gave the next day when you struggle to get out of bed because of muscle lactation.

Doing too much in high intensity interval training can lead to excessive muscle soreness, and in extreme cases, rhabdomyolysis (where the muscles break down muscle fibers that enter the bloodstream and poisons the kidneys) according to University of Virginia exercise physiologist and researcher Shannon Slovenski.

Furthermore, too much high intensity interval training will hinder your ability to see gains in resistance training and cardio-vascular training.

Tony Gentilcore, CSCS of Cressey Performance near Boston said, "Too many people go to the extreme, performing three or times high intensity interval training sessions a week. But even athletes do intervals once or twice a week."

Aerobic effects:

A 2009 study revealed that aerobic changes that occur with high intensity interval training are similar, and some cases higher, to aerobic changes that occur with continuous aerobic training according to Micah Zuhl and Len Kravitz PhD. The study "showed that 4 repetitions of 4-minute runs at 90%-95% of heart rate maximum (HRmax) followed by 3 minutes of active recovery at 70% HRmax performed 3 days per week for 8 weeks resulted in a 10% greater improvement in stroke volume than did long, slow distance training 3 days per week for 8 weeks."

In short, you get more bang for your buck in increasing your aerobic capacity with high intensity interval training.

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Ensure Desired Result With the Best Body Weight Training Program

If you are really concerned about your health and physical well-being, maintaining your body weight is essential. An obese body inevitably brings negativity, reduces life expectancy, affects agility and leads to many ailments. Obesity can be the leading cause of several diseases, including heart diseases, diabetes, obstructive sleep apnea and certain types of cancer. If you are suffering from obesity, you must be looking for ways to lose some extra pounds. No question can be raised about the fact that an obese person tries hard to lose weight. What if nothing helps reduce even a single pound? If you are tired of weight loss medication or other products, here's how you can achieve a slim and fit body. Just bring an adjustable doorway pull up bar for weight loss training at home.

Maintaining your body weight requires following much more than just usual exercise sessions and strict dietary plans. Also, buying some weight loss products or equipment just because they are trending will result in nothing until you know what exactly is required by the body. Just like reasons of obesity vary, treatments may widely differ too. However a variety of weight loss products and body weight training equipment are available in the market today, but all of them don't necessarily help lose body weight as effectively as claimed by the manufacturer. So, consider your body type, diagnose the causes and accordingly find the best possible solution to reduce excessive body weight.

Out of all exercise equipment, adjustable doorway pull up bars have gained a new audience over recent years and have become popular globally. These bars can be easily adjusted to the doorway. Merely following a strict dietary plan can waste your time and efforts. You can combine it with your simple-to-use fitness equipment for better result.

When you start going gym or a fitness center for weight loss, you have a long way to go to achieve the desired fitness level. As you gradually move forward without any exercise experience, you have to come across many inconveniences to practice the exercise needed to lose weight. Not to worry, the best body weight training program is designed in a way that keeps you focused on what's important to achieve the desired result. The program includes a complete set of exercises needed to reduce weight. Once you are mastered the beginner's program, you have options to incorporate advanced exercises to your existing programs. You can also buy other recommended accessories to add more dimension to your fitness training.

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3 Factors Resistance Training Is Exceptional For Fat Loss Than Cardio

Continue to believe the path to some slimmer physique is several hours in the cardio exercise gear? In that case, you have to be pondering once again. It's been nicely-confirmed now if you want a far better searching body, resistance training will be the route to visit.

But however, lots of people every day at your neighborhood gym slug it about the cycle, fitness treadmill, or elliptical machine because they firmly think aerobic education is definitely the exceptional selection.

It's time to rethink this concept for the reason that reality from the subject is it's simply not the highest decision as well as the for a longer time you retain doing it, the better vulnerable to body fat gain you'll be.

Here's why...

1. Cardiovascular Instruction Doesn't Improve Your Metabolism. The first explanation to take into consideration ditching each of the cardiovascular instruction is really because cardiovascular instruction does practically nothing for the metabolism. Your metabolic rate represents how many calories you shed over a everyday basis. The speedier it's shifting coupled, the greater calorie consumption you burn off 24/7.

Language translation? More quickly weight loss.

With Strength Training Exercises, you can expect to boost your calorie burn for about two days after the workouts are concluded. With cardio exercise training, your calorie burning up ceases the minute one does.

Clearly you will see which will almost certainly produce a lot more best final results.

2. Cardio exercise Could Cause Lean Body Mass Damage. 2nd, cardio exercise instruction, when accomplished exceedingly and particularly when combined with an competitive diet regime will just trigger muscle to happen.

This simply means your sleeping metabolism will likely decrease. Anyone who has much more lean muscle will use up more calories even at rest - as they sleeping or otherwise, so it's certainly not muscle you wish to be parting with.

If you're undertaking hour with hour or so of cardio exercise education and taking advantage of a lesser calorie diet plan, you may virtually rest assured you will certainly be dropping muscle.

3. Cardio Won't Enhance Your Exercise. Ultimately, the very last reason to leap in the weight training band wagon rather than cardio band wagon, is really because resistance training merely raises your fitness level into a larger sized education. With weight training, you'll see muscular strength improvements every week.

With typical cardio exercise education, your enhancements is going to be slender to no-existent. You'll retain the reputation quo, remaining your location.

So there you will find the main things to know and remember regarding weight training vs . cardiovascular education. If you would like quickly and effective outcomes, start doing far more weight training and a lot significantly less aerobic.

Despite the fact that handling Type two diabetes can be extremely demanding, it is not necessarily an ailment you need to just deal with. Make straightforward alterations to your day-to-day routine - involve exercise to assist reduce each your blood sugar and your bodyweight.

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How to Get a Six-Pack Without Weight Training

A strong six-pack takes a lot of hard work and dedication. Yet, if you don’t like using free weights or don’t have access to any, that doesn’t mean you have to say goodbye to having strong abs. There are many powerful ab exercises that do not require the use of any weights at all. By working your abs at least three times per week and by performing three sets of each exercise during each workout session, you may have a six-pack before you know it.

Tips For You

1. Warm up by walking or jogging for 10 minutes.
2. Do the wide-legged criss-cross. Lie on your back on a mat. Place a pillow in between your thighs and lift your legs up into the air. Put your hands behind your head. Lift your head and shoulders off of the floor and bring your left elbow toward your right leg. Return back to the middle. Do 20 repetitions then repeat the exercise on the other side, bringing your right elbow toward your left leg. Do 20 repetitions on this side as well.
3. Perform the walk-out. Get into a push-up position. Tighten your abs. Move your hands out slightly wider than your shoulders then continue to walk outward with your hands as far as you can without falling. Walk back to the starting position with your hands. Repeat 12 times.
4. Complete the mountain climber. Place your hands on a bench and walk your legs out until your body is in a diagonal line. Tighten your abs. Bend your right knee and bring it toward your chest. Lower it back down. Repeat 20 times on each side.
5. Do the air bike. Lie on your back on a mat. Lift your legs so that your calves are parallel to the floor and your knees are bent 90 degrees. Place your hands behind your head. Lift your head and shoulders off the floor. Bring your left elbow toward your right knee as you bring your right knee toward your left elbow. Then return through the starting position and bring your right elbow toward your left knee as you bring your left knee toward your right elbow. Repeat 15 times alternating sides as if riding a bicycle.
6. Cool down by walking or jogging for 10 minutes.
7. Lose extra body fat so that your six-pack is actually seen and not buried by a layer of fat. Reduce your daily calorie intake so that you have a deficit of 500 calories per day to lose approximately one pound of fat per week. A calorie deficit occurs when you burn more calories that you consume. Perform cardio at least 30 minutes every day to help burn calories and achieve the calorie deficit to lose extra fat.

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