Thursday, November 18, 2010

Resistance Training

It’s not just about lifting heavy weight.







What is Resistance Training?

RESISTANCE TRAINING is usually referred to as ‘weight’ or ‘strength’ training. The idea behind resistance training is to put added or additional stress on your muscles to increase the size and strength.






See some free heart pumping workouts at iBodyFit.com. View some here.





Why Resistance Training?

Resistance training is necessary for many reasons. Strong muscles, strong bones, better balance, and increased metabolism are some of the most important. Proper strength training will even help the body burn extra calories every day. Without resistance training, your muscles will actually decrease in size! Unfortunately, cardio alone is not enough.




Who Should Use Resistance Training?

Everyone can benefit from Resistance training.
Research has shown that new muscle can be added at any age, old or young.
Women can benefit from resistance training as it can decrease the chance of osteoporosis.
There are mixed reports of resistance training in adolescents and young teenagers




How Much Resistance Training?

It’s recommended that we resistance train each major muscle group 1-2 times per week.
This is the minimum.
If you are a beginner, start out slow and less frequently.






Types of Resistance Training

Any type of exercise that causes resistance can be considered resistance training. It does not matter where that ‘resistance’ comes from.
For best results, choose an exercise that involves your whole body. Common modes are training with dumbbells, weight machines, resistance bands and even your own body weight.






Some things to remember about Resistance Training

*It can change the overall look and shape of your body.

* More muscle means more calories burned per day.

*Train each muscle group 1-2 times per week is minimum.




Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.




Next Week's Post:
What’s The Best Piece of Fitness Equipment??


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Cardio Training







Some people love to do ‘Cardio Training’, some people hate it.






What is Cardio Training?

CARDIOVASCULAR TRAINING, commonly known as “cardio training’,
is a form of exercise used for strengthening and improving your Cardiorespiratory System (heart, lungs, blood and blood vessels).




See some free heart pumping workouts at iBodyFit.com. View some here.






Why Cardio?

Stronger lungs get oxygen to your blood faster. A stronger heart gets that oxygenated blood to your exercising muscles faster and more efficiently, aiding your workout and average daily health. Cardio training is also very helpful for excess body fat loss.
We’ve all eaten an extra piece of cake and then walked extra on the treadmill, right?






Who Should Cardio Train?


Cardio Training is good for everyone. Be sure to get approval from your doctor or physician before you begin any cardio training program, especially if you or your family have a history of heart disease.





How Much Cardio?

It’s recommended that we do 20 – 30 minutes of Cardio Exercise per day, 5 days a week.
If you are a beginner, start out slow and less frequently.





Types of Cardio

Any type of exercise that elevates your heart rate for a period of time can be considered cardio training. For best results, choose an exercise that involves your whole body. Common modes are walking, jogging, running, bike riding, swimming and jumping rope.




Some things to remember about cardio training:


*Does not have to be strenuous to be beneficial

*Is cumulative, meaning 10 minutes here, 5 minutes there, equals 15 minutes total of cardio training.

*20-30minutes a day about 5 days a week is minimum.



Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


Next Week's Post:
Why Resistance Training??

Flexibility Training Tips

AHHH. That is how you will feel after you stretch correctly.
Unfortunately, stretching is the most overlooked part of fitness.





What is FLEXIBILTY TRAINING?

Flexibility Training, also known as stretching, is the third and often most overlooked part of being physically fit.





See some free stretches at iBodyFit.com. View some here.






Why Flexibility Training ?

Stretching has positive effects on your body. Done properly, stretching your muscles can slow down your heart rate, relax your mind and body, alleviate stress and even detoxify your body. It’s also actually the easiest part of fitness training.






Who Should Use Flexibility Training?

Stretching has wonderful positive effects for everyone, young and old.





How Much Flexibility Training?

You can stretch your muscles almost everyday of the week. Hold each stretch for a maximum of 30 seconds. Try to stretch before and after your workout also.





Types of Flexibility Training

You can stretch yourself. You can have your trainer or physical therapist stretch you. Yoga and pilates also are a fun, alternative means to stretching. Stretching is an easy, fun inexpensive way to stay healthy and fit.




Extra Tips:



*Be sure your muscles are warm before you begin any stretching program.

*Hold each stretch for 10 -30 seconds without bouncing.

*Stretching should be pain free. Tension is good. Pain is bad.



Check iBodyFit.com for the latest fitness tips, exercise videos and online personal training.


Next Week's Post:
What’s The Best Piece of Fitness Equipment??