Strength training is an extremely important part of my fitness routine. It probably trumps cardio any day. As I have mentioned before I take part in many different kinds of home workouts, but what is a constant is strength training. I am not a huge fan of running, and I would choose HIIT or High Intensity Interval Training over going for a three mile run any day. Weights and resistance bands are and always will be a large part of my training regime. I have three sets of weights at home, 2, 3 and 5 pounders as well as light, medium and heavy resistance bands.
As women, most of us want to build long lean muscles. You can do that by engaging in a workout that uses lower weight and higher reps. For example, in barre class I use 3-4 pound weights doing a sequence of two count to single count curls, moving to pulses and then a static hold. This can equate to about fifty reps to target one muscle to exhaustion! The burn you can get with a three or even two pound weight is extraordinary. The same goes for resistance bands. Use the bands at a lower resistance, 12-15 reps, 2-3 times to achieve desired results.
Strength training improves overall fitness by increasing bone density and decreases risk for osteoporosis. By increasing muscle mass your body can more affectively burn calories. The more muscle you have the easier it is is to control your weight. Strength training is a win win for all.
Why resistance training is right for everyone?
1- Cost Effective:You can find bands at many local stores including: Marshalls and TJMAXX for less than $10.00. Sometimes including a DVD, but you can always check out pinterest and YouTube for great resistance workouts.
2-Storage and Travel: Since they are small and made of rubber they can be easily stored at home in a drawer or in your suitcase on the road. No excuses for not getting a workout in that teeny tiny hotel room.
3-Multiple Levels: Since there is low, medium and high resistance people at all levels of fitness can engage in a challenging yet attainable workout.
4-Familiar Movement: Most resistance band workouts can be done with dumbbells and have been exercises that you have most likely already done. No need to engage in complicated fitness routines.
5-Workout For One: The bands can easily and SHOULD be used alone. You can find a railing to help you with certain movements.
6-Target or Full Body: You can target certain muscle groups or give yourself a full body workout using bands.
7-Move Free: Using bands allows you to hit a full range of motion. Moving nice and slow especially on the way down when gravity takes hold will keep resistance going strong.
Try this “Summer Arms” workout by Shawn Credle Today!
Case in point…don’t be afraid to use weights or resistance. There are so many added benefits to gaining muscle mass and improving strength. Go out, get those bands and add them to your fitness routine today! Then rebuild and recover those muscles with a protein packed post-workout meal.
Grilled Chicken Breast with a side of grilled vegetables: Lean protein, carbs and fiber.
Vegetable Stuffed Omelet With Avocado: Protein, fiber, mono monosaturated fat.
Salmon and Sweet Potato: Protein and complex carbs.
Tuna on Whole Wheat With Spinach and Hummus: Protein and carbs.
Love and Resistance,
Taylor