- I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.
Friday, January 8, 2010
Staying Young and Healthy with Strength Training
Strength training is important for creating muscle, building strong bones, increasing our metabolism, and reversing the aging process. It is vital for optimum health.
There are four places in the world that are called Blue Zones. They have found people who live in these zones reach the age of 100 at rates 10 times greater than in the United States. Where people suffer a fraction of the rate of heart disease and cancer than we do and where people are getting the extra 10 years that we're missing.
There are several things that these groups have in common, eating foods that are grown in local gardens, having passion in whatever they are doing, a strong sense of community, and consistently doing activities that build muscle up until they die.
Muscle keeps us young and strong. It helps you to have better posture. It will define your body and give you the shape that you would like. Muscle burns more calories,increases your metabolism. therefore Muscle is a very good thing to have.
There is a common misunderstanding for many females about muscle, and that is that they can get "big" by lifting weights. Most of the time that is not true. Unless you are genetically predisposed, or have higher levels of testosterone, getting "big" for most females would take a tremendous effort.
You do not need to lift heavy weights. Light weights and high repetitions are a great way to tone and define your body.
When choosing weights for strength training the body, proper form and alignment is crucial to avoid injury and obtain the results you are looking for. Make sure you have proper instruction when starting a weight training program. Every gym offers this service.
There are many other ways to strength train. Palates is a very popular form of strength training. It also gives an added benefit of flexibility and core strength.
Core strength is also very important to develop. Working with an exercise ball and following instructions for ball exercises is a great way to strength train your core and the entire body.
Push ups work a multitude of muscles in the upper body. Lunges and ball squats can strengthen your lower body to perfection. Performing plank exercises can give your body, especially your core, powerful strength.
Put a strength training program on your schedule. Start with two to three days a week for 15 to 30 minutes, and then increase it as you become stronger. You can make your body look its absolute best by creating muscle and lowering your body fat to a healthy percentage.
Without enough protein in your diet, you will have a difficult time building muscle and keeping it. Protein is what your body needs to repair and create more muscle. I will be spending more time on this subject later.
Its your choice how you choose to look. If you want to have that toned, tight, shaply body, you need muscle!
You make choices all day long about what you are eating, how you are moving, and what you are thinking. Ultimately these choices create your outcome of how you look and feel. You are the captain of your own ship, start taking control of it!
Having muscle will have you looking fantastic, feeling awesome, support keeping you lean, and reverse the aging process. What's not to like?