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??

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??

What's a 'REP"?

This Article is Part 3 in the Series 'What's That?' Fitness Terms Explained.

What Is a Rep?
Good question. Lots of people who make it to the gym find themselves unsure of how many reps, exercises, and weights to use. Let's talk about REPS here.


A 'REP' is short for repetitions. If you do a Bicep Curl 10 times, you just performed 10 reps. So how many reps should you do? Let's answer that question 4 ways:


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


#1 Beginner:
If you are a beginner, go for 20 reps. Choose a weight that allows you to perform 20 reps comfortably. 20 reps will allow your muscles to get used to lifting weights physically and biomechanically and will yield positive results.

#2 High Caloric Burn Workout:
For a high caloric burn workout, 15 or more reps is suggested. Keep the pace up and the weights (resistance) light, because you'll be pushing yourself in this workout style.

#3 Muscle Toning:
For muscle toning (hypertrophy) and general fitness, perform 8-12 reps.

#4 Strength:
Strictly looking for strength? You'll need to do just 1-6 reps. You'll need a couple years of training experience behind you before you attempt this plan. Be careful and always consult your doctor before beginning any exercise program, especially this heavy lifting program.



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


Next Week's Tip:
How many exercises should I be doing in the gym??

Check back next week!

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Dumbbells, Darling!

This is article 2 in the series 'What's That? Fitness Equipment Explained'

Dumbbells are a great piece of inexpensive fitness equipment. You'd be surprised at the excellent workout you can get with just dumbbells. View some here.


What are Dumbbells?
Most people have seen and used dumbbells. Dumbbells are basically a small bar with weights on both ends. The variations in dumbbells come in weights, coatings and price.

What are Dumbbells Used For?
Dumbbells are used for strength training. You can build muscle mass and/or tone up your entire body with dumbbells.

By adding the weight of light dumbbells to your aerobic routine, you can increase your caloric burn. The additional weight of dumbbells can also help your balance training.

How Much?
Dumbbells are priced according to weight and coating. The lighter, iron dumbbells are usually the least expensive. The chrome or special coated dumbbells should be the most expensive.

What's an Exercise Ball?

This Article is Part 1 in the Series 'What's That?' Fitness Equipment Explained.





What's an Exercise Ball?
You've probably seen these in the gym, fitness center or on T.V. An Exercise Ball, also known as a Swiss Ball or Physio Ball, is a round, blow up ball that looks similar to something you might find in a kid's playhouse or in a bounce pit.

Why Use an Exercise Ball?
Whatever name you choose to call it, Exercises Balls have the same purpose: Balance and Core Training.

Being round, the ball's unstable surface forces the user to engage her core muscles in order to remain balanced.

How To Use an Exercise Ball:
Just about any exercise and any muscle group can be done on the ball. Just remember that the purpose of using an Exercise Ball is for Balance and Core Training. Not strength, cardio or other modes.
There are 1,000s of exercises to choose from. Visit: www.iBodyFit.com/sampleclasses.php to view free exercises on the ball!

Exercise Ball Sizes:
Exercise Balls come in three popular sizes. 45cm, 55cm and 65cm. Ball sizes are based on user height.

Exercise Ball Prices:
Exercise Balls can be purchased at Sporting Good stores, Target, Amazon and many other retailers. Prices range from $25 - $40.