Resistance training - muscular strength, burns fat!
If you're like many of my patients over 40 years, you may lose a few pounds and want to see young, toned, muscular look you back. It is true that when you get older, if we do not use it, we lose, it is known that
Did you know that people from 5 pounds of muscle mass every 10 years to lose after the age of 30? It's true! This loss of muscle mass is the metabolic rate, which can burn fat more slowly and decreased rapid weight gain. However, the good newsthere is a way to reverse this process. This is called strength training.
There are so many aspects of optimal health as good influences muscle strength. In fact, muscle tone, not only do we welcome close, but they can actually help us to age more slowly, lose weight, increase bone density and remain agile and less prone to injury.
Many people try to lose weight, you say they do aerobic exercises like walking, running or cycling several times a week and watchwhat they eat, but her weight loss is still very slow. When I ask them if they do not resist, or strength training and efforts, they are surprised to hear that we will see faster results if they replace aerobic exercise for weight training . Let me explain why.
What is resistance training?
That is, bodybuilding is a kind of movement of muscles against external resistance such as dumbbells, weight machines, exerciseBands, or even lifting rocks causing the muscles to contract. Doing this type of muscle movement causes microscopic tears in the muscle in a process called catabolism, or failure, the muscle fibers.
The healing and repair our body resonates called anabolism. It will grow, not only the muscles to repair themselves, but also stronger, thicker and stronger. The result of this two-stage process produces a tighter you and increases your metabolic rateFat Burn, which helps you quickly. If you burn fat faster, guess what? You lose the stubborn pounds of fat faster.
Here are some other side benefits of strength training that I bet you'll be surprised to know:
• Can be used to reduce blood - Current research indicates pressure, lower systolic blood pressure that strength training two (top) and diastolic (bottom) at several points. It also reduces stress hormones in the blood, which helps to lower blood pressure.
• PreventsOsteoporosis by bone formation - bone rubbing against the muscle during strength training stimulates bone growth and thicker.
• slow or reverse the aging process - combined with a higher protein intake, resistance training helps release growth hormone (HGH), slows the aging process.
Improving glucose metabolism • - weight training improves insulin use by the use of glucose for muscular work. Prevent type 2 diabetes.
Aerobic andResistance Training - Both working together
Do not get me wrong, aerobic exercise is very beneficial for your health. It also improves your mood, your blood pressure drops, metabolism, heart and increase lung capacity increases and helps you to sleep!
However, I have some patients who have exhausted the drain and thereby of aerobic exercise every day for one hour and trying to lose fat and tone muscle. It is actually against-productive. You can reduce your aerobicThe training time of 20 minutes, 3 times a week, instead of aerobic interval, which not only stimulates you, but strengthens the heart and increases your metabolic rate much better and faster.
Interval aerobic exercise is only 10 minutes to warm up slowly to the chosen exercise (walk, jog, bike or traditional "spinning" a bicycle in a club, elliptical, swimming, dance move), then alternating short, 2 minute of intense bursts fasterexert greater strength and remains little exercise for 10 minutes remaining. As you have the habit of such intervals, you can gradually increase the duration of your intensive bursts of up to 5 minutes.
Weight training, on the other specially designed on the strength of muscle groups and should be done three times a week. Whether you're using free weights or weight machines standing in your gym is your choice. However, you can start like the machines and weightstake some weight lifting exercises into your fitness routine, once you feel comfortable with it. Also a good strength training warm up before you stretch is important to avoid injury. Make sure you are well hydrated and drink plenty of water during exercise.
In general, a good guideline 3 sets of 10-12 repetitions (REPS), from 5-10 lbs of free weights or weight machines for £ 20. Each exercise should be done on each model other day, giving yourMuscles a chance to rest and repair between meetings. However, to begin the first week or more, you can reduce your number of sets and repetitions to half that amount and gradually build up to this level, so that your weight slightly as you go. You do not want to work on previously unused muscles and painful.
Remember not, is the resistance and strength training / weight and keep the weight slightly harder than the comfort level to prevent the construction of amuscle. Resistance training is very easy and safe to do yourself, but you can start with a small personal lesson in a gym with a coach who will provide basic training and strength to help you keep your goals .
I hope that the basic principles of strength training is mentioned here to encourage you to add to your fitness routine. The benefits of weight training, usually within three weeks after the first notice, and when you faithfulTheir diet, you should have concrete results in the breakdown of fats. Take your measurements before you begin strength training, then again three weeks later. You can not see a significant drop on the scale, such as muscles, even if it is smaller and denser than fat and weighs more. However, your clothes more suitable and you start to see muscle definition more. You have more energy, you'll look better and everything you feel awesome!
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