Welcome back to Carol’s Corner. It was another glorious day here in Central New York. I think it got as high as 86°, but not humid and there was a nice breeze. Well I love, love, love the outfit I chose to wear on this gorgeous day. I have decided to dub this one”Wild Child”. I have a zillion ways I can use this one top to make many many outfits. You will see them as the season progresses. You have to see the back of this to truly appreciate it.
My Genie Cami Shapers are the perfect companion to tops like these. I also have a bright orange one which I will be using with it in a different outfit.
What is fun about this outfit is how I was able to incorporate the bright colors with my accessories. This is the first time I have worn this particular FitBit Band.
How cool to pair it with the bright orange BandCuff. Then to finish the outfit I paired it with these cute gold peep toe flats and this ankle bracelet I really love.
Tonight’s topic is going to be on the importance of strength training. Don’t remember if I covered this previously , but doesn’t hurt to do it again. If I did I probably have different information this time.
I am going to be using information from everydayhealth.com. It is from their fitness and exercise section and is titled ” 7 Reasons To Add Strength Training To Your Workout Routine”. After this information, I will give you links to some more information on our topic.
EVERY WORKOUT PLAN SHOULD INCLUDE STRENGTH TRAINING-AND BUILDING MUSCLE IS JUST SCRATCHING THE SURFACE OF THE HEALTH BENEFITS YOU’LL REAP.
If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn’t you want to get started? Well, studies show that strength training can do all of that and more. Strength training isn’t just about body builders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.
STRENGTH TRAINING: THE BENEFITS
Yes, strength training will give definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more.
1. STRENGTH TRAINING HELPS KEEP THE WEIGHT OFF FOR GOOD.
Not only does strength training aid in shedding pounds, it helps maintain weight loss too. A recent study showed that women who followed a weight-training routine three times a week increased the amount of calories burned In normal activity ( in addition to those burned during exercise), helping them maintain their current weight.
2. STRENGTH TRAINING PROTECTS BONE HEALTH AND MUSCLE MASS.
After puberty, whether you’re a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. “One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts,” advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.
3. STRENGTH TRAINING MAKES YOU STRONGER AND FITTER.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resistance force. There are two types of resistance training.
Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
Both make you stronger and can get you into better shape. Remember that with strength training, your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.
4. STRENGTH TRAINING HELPS YOU DEVELOP BETTER BODY MECHANICS.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
5. STRENGTH TRAINING PLAYS A ROLE IN DISEASE PREVENTION.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes , strength training along with other lifestyle changes can help improve glucose control.
6. STRENGTH TRAINING BOOSTS ENERGY LEVELS AND IMPROVES YOUR MOOD.
Strength training will elevate your level of endorphins (Natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
7. STRENGTH TRAINING TRANSLATES TO MORE CALORIES BURNED.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called “physiologic homework”. More calories are used to to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15%-that can really jumpstart a weigh loss plan.
STRENGTH TRAINING: GETTING STARTED
Tuttle says, “Please don’t limit yourself to thinking lifting weights, expensive machines , or gym membership is the only way to do strength training”.”Push ups, jump squats, lunges, and mountain climbing are all examples of exercise that provide strength training”.
If you have any health issues, ask your doctor what type of strength training is best to meet your abilities and needs. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.
Who doesn’t want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout plan that includes strength training.
Now explore some other resources on this very important subject.
http://www.sparkpeomple.com/resource/fitness_articles.asp?id=364 Why strength training is a must for everyone.
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670. Strength training: get stronger, leaner, healthier.
http://www.portal.state.pa.us/portal/server.pt?open=514&objID=557559&mode=2. Women and physical activity: the importance of strength training.
http://www.healthline.com/health/importance-strength-training-women. The importance of strength training for women.
So as you can see from this information, strength training is important for many reasons and for women more so than any of us ever realized. Working on this has made it clear in my mind that I have to make more time in my weekly workout schedule to fit this in about 3 times a week. Everyone has to go at their own pace with weight poundage and types of strength training their body will allow. I have to be careful of arm training because of a shoulder issue, but hope as I get stronger so will my shoulder. Start with whatever you are comfortable with. I suggest for starter’s Leslie Sansone’s “”Walk it off in thirty days”. There is a thirty minute walk workout and a thirty minute strength training workout, all on one DVD. Also on You Tube you can find all kinds of workouts that you might be able to use. If you need weights might I suggest finding a Five Below Store. They carry all kinds of weights and related workout accessories.
I hope you have found some really good information that you will utilize going forward. Now is the time of year to work even harder on realizing your weight loss and fitness goals, so let’s go full steam ahead. I’d like to leave you with this.