Tag Archives: strength training
SFLP: Part 5
For this part of the Simply Fit Lifestyle Program, I’d like to give you an easy, at-home strength training routine. Of course, you need to make sure you are healthy enough for an exercise program. You need to make sure that you have a doctor’s okay, especially if you have a heart condition, are pregnant, or are at risk in some way. And you need to make sure that you understand that sometimes you can drop a dumbbell on your foot, pull a hammie, or otherwise hurt yourself. Consider yourself waivered and informed. . . .
To do this routine, you will need a few pieces of inexpensive equipment: dumbbells, ankle weights, and a stability ball. It’s a quick and easy program that you can even do in front of the television.
I do not list an amount of weight to use because that will vary with each person. I am suggesting that you do 3 sets of 10 repetitions of each exercise; therefore, you will want to choose a weight where you are able to complete the 10 reps and are glad you don’t have to do any more.
This routine suits the individual who is “just getting back into it.” It is also a nice workout for those who have progressed past the beginner stage and are ready to mix it up a little. It may be too easy for some, and too difficult for others. But it’s free and it’s simple and it’s convenient to do at home when you are short on time.
I suggest trying this routine for four weeks. Do the routine twice a week. (I have Tuesday & Thursday listed, but do whatever two days suit your schedule…. just don’t do back-to-back days.)
Please feel free to ask questions in the Comment Box below! Happy strength training!
Pick Things Up and Put Them Down
Did you know that . . .
1. If you don’t strength train, you will lose an average of 5 pounds of muscle tissue (called disuse atrophy) per decade?
2. You can increase muscle mass by 2-4 pounds and increase muscular strength by 40-60% after only 8-12 weeks of strength training?
3. Loss of muscle tissue results in a decrease in your resting metabolic rate (the number of calories expended at rest)?
4. The slowing of metabolic rate is associated with an increase in body fat?
5. Strength training raises your resting metabolic rate by 7-8% after only a few weeks?
So even if you did strength training just twice a week, you would burn an average of 120 more calories AT REST (this is on top of whatever you earned from the workout) than a non-strength training person. Even if you did nothing else, that would result in an average weight loss of 1 pound in a month.
Now get to it!