Disclaimer: To develop an exercise program that best suits your needs, please consult with your physician. It is important to talk with your doctor before beginning any exercise program.
Many attempts at weight-loss usually begin by making changes to your diet and physical activity levels. For most, this means making healthier food choices and restricting calories while beginning some type of cardio respiratory exercise such as walking, swimming or biking. While the benefits to a nutritious diet and increased activity are very important, however, they don’t provide everything you need for a functionally fit and healthy body!
By incorporating resistance and strength training into your plan for improved weight and health, you’re better equipped for long term weight-loss and weight maintenance. Building fat-free mass such as muscle requires you to burn more calories while engaging in rest and activity, thus giving your metabolism a boost and aiding in your weight-loss goals! Below, we break down the benefits of resistance training for your health and offer tips for stepping up the game.
Improve Your Health and Fitness with Resistance Training
Resistance training can aid you in your weight-loss goals by signaling your nervous system to maintain muscle mass, which increases the total number of calories you burn during exercise. But that’s not all! It also helps your body in the following ways.
Physical Benefits:
- Boosts your metabolism
- Teaches you balance and how to build it
- Improves communication in your nervous system
- Improves coordination
- Reduces fatigue and weakness
- Protects against many chronic diseases
- Strengthens bones
- Improves skin elasticity
Mental Benefits:
- Reduces feelings of stress
- Releases endorphins and boosts your mood
- Fights against depression
- Build self-esteem
Up Your Fitness Game with these Tips!
If you’re just getting started with resistance training and you’re looking to improve your overall fitness levels, it’s important to write down your specific goals and determine what actions will produce positive behaviors and results. Then, assess your physical limitations and begin to construct a structured routine that you’ll be able to commit to. Remember, you’ll want to start small and allow your body to adjust to new physical activities. Begin with a total body workout and lighter weights, and then gradually increase the intensity by increasing sets, reps and resistance. Check out a few of these extra tips!
- Monitor Your Breathing – Exhale when your are tightening our muscles, and inhale when you are relaxing them. Be sure to breathe!
- Control Your Exercise – To stay safe, perform your workout deliberately and carefully. This will help protect against injury.
- Get Enough Rest – Your muscles will most benefit from training two to three times per week. Be sure to include rest hours of 36 to 48 hours between working the same muscle groups.
- Practice Full Range – Move through the full range of motion during exercise and avoid jerky movements.
Want More Tips for Improving Fitness with Resistance Training?
You can read the full article from Your Weight Matters Magazine by CLICKING HERE.
