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Week 4

Physical Activity 2

Strength Training: Why it’s important and what to do

Back

Week 4

Physical Activity 2

Strength Training: Why it’s important and what to do

WEIGHT CONTROL

Muscles require more fuel (calories) than any other body tissue.
Thus, building muscle mass and/or making your muscles stronger causes your body to burn more calories throughout the day and night.

The rate at which your body burns calories is called your metabolic rate. Without strength training, muscle mass naturally declines and your metabolic rate decreases – meaning you hang on to more of the calories you consume, and they are then stored as fat!

HEALTHY LIVING

Prevents the loss of muscle mass that typically occurs as we age (we start losing muscle mass at age 30, can lose 3-5% per year without intervention).

Improves balance, coordination and posture, reducing the risk of falls, allowing us to continue doing all activities of daily living.

Can prevent or improve insulin resistance or Type II Diabetes as muscles consume sugar in the blood for energy.

WHAT TO DO

• Strength train 2-3 times/week, non-consecutive days – muscles need 36-48 hours to rebuild, which is how they build strength.
• Work all of the major muscle groups: Chest, Upper Back, Abdominals, Lower Back, Shoulders, Arms (biceps/triceps) and Legs.
• For basic strength training, do 2 sets of 8-12 reps.
• Should be near maximal effort to complete last few reps (while maintaining proper form), if not – add more weight. If you cannot do 6-8 reps with good form, reduce the weight.
• Explore 3 ways to strength train – machines, free weights, body weight.
• You can stay with the same routine (adding weight as you are ready to) or mix it up.
• Proper form is essential to avoid injury and accurately challenge the muscle, ask your trainer if you have questions are unsure of form.

Consider adding balance and flexibility training to your routine
Coming Up WEEK 5 – Portion Control and Reading Food Labels
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