Week in Review 1-12-17
January 12, 2018Week in Review 1-19-18
January 19, 2018I’m often asked which mode of exercise I prefer, strength training or cardio. While I naturally gravitate toward strength training as a preferred mode of exercise, I don’t believe that it’s an either/or proposition. Each mode compliments the other and each is a necessary part of a well-designed program. I would say that strength training can be more difficult for some to incorporate into their fitness routine, and that’s what we’re going to tackle today.
The Challenges of Strength Training
When I listen to people explain why they don’t strength train, be it often or at all, it usually boils down to some of the factors described below:
Challenge #1: When you walk into a gym you typically see a bank of cardio equipment – treadmills, ellipticals, bikes, etc. The barrier to use them is pretty low – you get on, push a button and start moving. On the other side of the gym you see a variety of machines and equipment that slightly resemble medieval torture devices. Which looks more inviting?
Challenge #2: Along those lines, the people in the strength training area of your gym might look like this. Enough said.
Challenge #3: Let’s say you venture over there, do you know what to do? Do you have a plan or a program to follow? Do you know the difference between a barbell, a dumbbell and a kettlebell?
Challenge #4: Time. A strength training workout tends to take longer to complete, especially if your program calls for you to perform one set, rest for 10 minutes, get a sip of water and watch season 7 of Game of Thrones before you start your second set.
Challenge #5: If you don’t have a gym membership incorporating strength training may seem difficult as you might believe you need a facility and tons of equipment.
The Benefits of Strength Training
Strength training offers a host of benefits that far exceed what you can get from 30 minutes on the treadmill. Here are just some of the benefits a regular strength training program offers:
-
Strength training helps to preserve and build muscle mass. More lean tissue means a stronger, more metabolically active body. And ladies, this is a topic for a separate article, but rest assured you won’t “bulk up” if you incorporate strength training.
-
When you strength train you continue burning calories long after your workout. With traditional cardio, you stop burning calories once you finish.
-
Strength training helps to preserve bone density and keep connective tissues strong. This is an important consideration, especially as we age.
-
Strength training can offset many chronic conditions, like back pain or arthritis. Strength training also helps to promote good joint mobility and range of motion.
-
Strength training is associated with improved mood and quality of life. It also better prepares you to handle your regular activities of daily living.
Making the Leap
In my opinion, the benefits of strength training far outweigh the challenges. As such, everyone should incorporate some form of strength training into their weekly routine. It doesn’t have to be complicated – the ANYWHERE Workout is a simple, yet effective bodyweight routine you can do from home. Regardless of your starting point, here’s a few things to consider at the outset of your program:
1. When in doubt, your body is a fantastic tool. Squats, lunges, push-ups, pull-ups and planks form the foundation of a good strength training program..
2. If you’re unsure about free weights start with machines, which tend to be more user friendly. As you gain confidence, start branching out to free weights.
3. Circuits are a great way to combine strength training and cardio. By organizing your workout into a series of complimentary movements you challenge your cardiovascular system because you never stop moving. Their continuous nature also helps to save time – instead of an hour for strength training and 30 minutes for cardio as some programs promote, you condense the entire process to 45 minutes or less.
4. If you’re still unsure, try a class. You’ll have professional help from a qualified trainer and the group nature tends to be a little more inviting. Classes exist for all ability levels, just choose the one that’s right for you.
Let’s get stronger!!
Incorporating strength training into your daily routine can seem overwhelming, especially if you’re just starting out. At Vitalifit, strength training is the hallmark of our workout design, but we also realize that one size doesn’t fit all. Whether you’re a novice who’s learning to strength train or a more seasoned lifter who’s in search of new challenge, contact us today to join the Vitalifit Coaching Program that is right for you.
I’m often asked which mode of exercise I prefer, strength training or cardio. While I naturally gravitate toward strength training as a preferred mode of exercise, I don’t believe that it’s an either/or proposition. Each mode compliments the other and each is a necessary part of a well-designed program. I would say that strength training can be more difficult for some to incorporate into their fitness routine, and that’s what we’re going to tackle today.
The Challenges of Strength Training
When I listen to people explain why they don’t strength train, be it often or at all, it usually boils down to some of the factors described below:
Challenge #1: When you walk into a gym you typically see a bank of cardio equipment – treadmills, ellipticals, bikes, etc. The barrier to use them is pretty low – you get on, push a button and start moving. On the other side of the gym you see a variety of machines and equipment that slightly resemble medieval torture devices. Which looks more inviting?
Challenge #2: Along those lines, the people in the strength training area of your gym might look like this. Enough said.
Challenge #3: Let’s say you venture over there, do you know what to do? Do you have a plan or a program to follow? Do you know the difference between a barbell, a dumbbell and a kettlebell?
Challenge #4: Time. A strength training workout tends to take longer to complete, especially if your program calls for you to perform one set, rest for 10 minutes, get a sip of water and watch season 7 of Game of Thrones before you start your second set.
Challenge #5: If you don’t have a gym membership incorporating strength training may seem difficult as you might believe you need a facility and tons of equipment.
The Benefits of Strength Training
Strength training offers a host of benefits that far exceed what you can get from 30 minutes on the treadmill. Here are just some of the benefits a regular strength training program offers:
-
Strength training helps to preserve and build muscle mass. More lean tissue means a stronger, more metabolically active body. And ladies, this is a topic for a separate article, but rest assured you won’t “bulk up” if you incorporate strength training.
-
When you strength train you continue burning calories long after your workout. With traditional cardio, you stop burning calories once you finish.
-
Strength training helps to preserve bone density and keep connective tissues strong. This is an important consideration, especially as we age.
-
Strength training can offset many chronic conditions, like back pain or arthritis. Strength training also helps to promote good joint mobility and range of motion.
-
Strength training is associated with improved mood and quality of life. It also better prepares you to handle your regular activities of daily living.
Making the Leap
In my opinion, the benefits of strength training far outweigh the challenges. As such, everyone should incorporate some form of strength training into their weekly routine. It doesn’t have to be complicated – the ANYWHERE Workout is a simple, yet effective bodyweight routine you can do from home. Regardless of your starting point, here’s a few things to consider at the outset of your program:
1. When in doubt, your body is a fantastic tool. Squats, lunges, push-ups, pull-ups and planks form the foundation of a good strength training program..
2. If you’re unsure about free weights start with machines, which tend to be more user friendly. As you gain confidence, start branching out to free weights.
3. Circuits are a great way to combine strength training and cardio. By organizing your workout into a series of complimentary movements you challenge your cardiovascular system because you never stop moving. Their continuous nature also helps to save time – instead of an hour for strength training and 30 minutes for cardio as some programs promote, you condense the entire process to 45 minutes or less.
4. If you’re still unsure, try a class. You’ll have professional help from a qualified trainer and the group nature tends to be a little more inviting. Classes exist for all ability levels, just choose the one that’s right for you.
Let’s get stronger!!
Incorporating strength training into your daily routine can seem overwhelming, especially if you’re just starting out. At Vitalifit, strength training is the hallmark of our workout design, but we also realize that one size doesn’t fit all. Whether you’re a novice who’s learning to strength train or a more seasoned lifter who’s in search of new challenge, contact us today to join the Vitalifit Coaching Program that is right for you.