Strength Training

January 11, 2010

Work out with me this week!

Monday 5:30-7:00 pm at IOF.  Dance/Circuit/Kickboxing!

Tuesday 5:15-6:15 pm at Hipline.  Ladies~Shimmy Pop!

Thursday 5:15-6:15 pm at Hipline.  Ladies~Shimmy Pop!

Friday 5:30-6:30 pm at IOF.  Urban Dance Kick / Circuit!

Saturday 11:45-12:45 at Hipline.  Ladies~Shimmy Pop!

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Hello, Fabulous Fitness Folks!

I hope this finds ya’ll doing well and taking each moment one at a time!

Jumping right in…

The triangle of fitness is comprised of cardio, strength, and flexibility.  These three components continually work closely together to get you to your best level of health and fitness.

So, let’s start with strength.  While you may or may not want Pop-Eye muscles, why is it important to strength train? We all want to have toned, strong muscles to help serve us better and look good.  And…

If you don’t use it, you lose it!  This expression that is true!  If you don’t strength train, you will lose about 4% of your muscle between 25-35, and another 4% between 35-45.  After age 50, you lose 10% a decade.  USE THOSE BEAUTIFUL MUSCLES, ya’ll!

Here are some tips:

* Work large muscles first, and then smaller muscles.

* Do at least 10 exercises per session, hitting all major muscles.

* If you are lifting weights, do 6-20 reps to fatigue (i.e., you don’t want to do another one!)

* Be sure to breathe!  One way to think about it, is to inhale when you’re returning close to your body.

* Each rep should be between 4-6 seconds.

* Switch up how many reps you do each session or each set, to ‘confuse’ your muscles for better results.

* Workout sessions should last 20-30 minutes total.

* Change your program/exercises every 12-16 weeks.

As always, let me know if you have any questions!  Also, please inform me know if you have any topics you wish to explore.

Wishing you a wonderful week, filled with conscious moments, appreciation for your amazing body, and hydration to keep everything moving smoothly!

In peace, Heather

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