Benefits of Resistance Training

20140706-190843.jpgWith more and more people around the world turning to resistance training to help them increase strength, flexibility, increase lean body mass and reduce body fat. I thought I would go through what the research says:

  • Has profound effects on the musculoskeletal system
  • Contributes to the maintainance of functional abilities
  • Increases flexibility
  • May prevent osteoporosis
  • May prevent sarcopenia
  • May positively affect risk factors such as insulin resistance, metabolic rate, glucose metabolism, blood pressure
  • Research also indicates that virtually all the benefits may be obtained with two 15-20 minute sessions a week.

With all the benefits, this is a great addition to anyone’s lifestyle whether young or old.  

A few notes on a deeper look at resistance training, the average workout burns 40-60 grams of carbohydrates allowing one to consume more especially post workout when the body will replenish glycogen before storing them as adipose tissue (stored fat). The post workout burn that may last up to 36 hours  is called EPOC. The more of an oxygen dept you can create during exercise the more calories your body will burn at rest (think short rest periods). Consider a short full body circuit before steady state cardio which allows the body to burn off more triglycerides that are released from the fat cells because of adrenaline release caused by resistance training. Resistance training boosts testosterone as well as growth hormone, which is a great positive benefit as we age.

Always consult your physician before beginning any exercise program, meal plan or supplement program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription, nutrition and supplement plan. If you experience any pain or difficulty with these exercises or supplements, stop and consult your healthcare provider.

 

 

 

Fit Tip – Walk after Simple at Home Circuit

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It is so great to see the neighborhood people out walking each morning while I do my fasted walk. An easy way to help speed up the fat loss process for those who love to walk as their form of exercise is a simple body weight circuit. As long as health status permits, here’s what to do:

 

  • do a couple of minutes of general warm up (ie: marching on the spot)
  • then do a combination of:
    • squats
    • push-ups (from the knees if needed) and
    • planks
  • complete at least 5 circuits resting as little as possible. Each new day, try to get more repetitions than the previous workout, or add resistance as needed.
  • Immediately afterwards, go for a walk.

Over time you can change the movements or add more circuits to help prevent staleness. The circuit will release adrenalin, which will help release the fat to be used for energy which walking will burn off. For stubborn fat areas this works particularly well if done fasted first thing in the morning with zero calories. Preferably a plain organic green tea or a  organic black coffee consumed before hand can help as well. If you have the time try for a 60-90 minute walk. Hope this helps, now get moving!