Benefits of Battle Ropes and Kettlebells, Plus My Top Fitness Tips
Benefits of Battle Ropes
Benefits of Kettlebells
My Top Fitness Tips:
- Make sure you warm-up prior to any exercise activity to help protect the body from injury. The purpose of the warm-up is to get your joints “lubed up” with synovial fluid and to increase your body temperature.
- Walking is good for you, but this activity shouldn’t be your primary workout. Use walking in addition to your fitness program. Try challenging yourself with exercises that incorporate all of these components: endurance, flexibility, cardiovascular fitness, balance, and strengthening.
- The amount of intensity you perform during your exercise routine will affect your fitness results. If you’re working out 4 times per week for an hour each that’s 240 minutes. You can increase your intensity and decrease the amount of time working out, and you’d get better results. We’re all very busy these days with family, work, and such, so make every minute count during your workouts.
- Using good form and having good body posture when doing exercises is very important to help prevent injuries. Keep your chest and chin up and pull your shoulders down and back will help prevent the misalignment of your spine and joints. Always keep your core tight (tummy pulled in) throughout all exercises, but don’t forget to keep breathing the correct way.
- If your main goal is to lose weight, you’ll need to focus more on resistance and strength training then on cardio. This will help you increase muscle mass quickly which in turn will help increase your metabolism to help you burn more calories faster. Cardio is still important for the heart and the cardiovascular system, but it’s not as efficient for weight loss.
- You must be consistent and stick with it if you want to see results. Try to set a goal at the beginning so you have something to work for that will help you push a little harder each workout, then update your goals as needed. Make sure you track what you’re doing so you can see if you’re making progress in your fitness goals.
- Want great abdominal muscles (or the famous ‘6 pack’)? You can’t just do a bunch of abdominal exercises and expect a cut, lean stomach. If you want great abs, follow this recipe: 80% percent of what you put into your mouth (the nutrition that you’re fueling your body with everyday) will impact the amount of fat that you carry around your mid-section, the other 20% will come from doing full-body workouts to decrease your overall body fat percentage, and increase muscle tone.
- Hitting plateaus can be very discouraging and happens to all of us. Break through these plateaus by increasing your exercise intensity, lift a little heavier weights or change up the routine by changing reps/sets, run and cycle faster, get more rest, and change your nutritional intake.
- Make sure you drink plenty of water and feed your muscles after working out with protein. You just spent time tearing your muscles down (which is what you’re doing when you exercise), so now you need to give them the nutrients they need to build the muscle back up. Supply your muscles with high quality protein within a half hour after your workout.
So what are you waiting for? Get started on a exercise program today by clicking on the Time For Change Personal Training Services tab to see what will work best for you. Your first step is to just decide, then take action!
If you want to lose weight and increase your metabolism, one of the most important things you can do is weight training. Your nutritional diet and cardio training is important as well, but when it comes to changing how your body looks and feels, weight training (also known as strength training) will win every time.
Here are some of the benefits of a weight training program that just might motivate you to start:
- Helps increase your metabolism. (muscle will burn more calories than fat, so the more muscle you have the more calories you will burn).
- Increases the ability of the core muscles to stabilize the pelvis and spine under more pressure.
- Improves your muscle size and endurance by increasing the strength of the muscles, ligaments, tendons, and joints.
- Increases bone mineral density and strengthens bones (especially important for women).
- Helps improve balance and coordination, helping you avoid injuries.
- Increases your self-esteem and confidence.
Is Weight Training For You?
Many people will say as they get older they can’t workout, or they don’t have time. Then they pay the price by losing strength and muscle mass that is necessary for daily functioning, which then leads to an increase in injuries. Have you ever heard of the saying, “if you don’t use it, you lose it”? Well, this holds true in this case, if you fail to keep up your strength, especially as you get older, you will have difficulties with simple everyday tasks that you use to be able to do with ease and possibly injure yourself. Yes, the older gal you see to the left is lifting a lot of weights, and you can too.
So learn the benefits of working with free weights from a skilled Certified Personal Trainer. Tracy Rewerts at Time For Change Personal Training, LLC can help you benefit from a weight training program to help you prevent an injury from occurring or to start healing from an injury from the past. No matter what your age, there’s a need for strength training and I can help you determine the frequency, number of reps, and the amount of weight to lift during your workouts depending on your personal goals.
The most familiar myth about weight training (especially for women) is that lifting weights will make my muscles too big. Lighter weights with fast repetitions will yield nice toned muscles, rather than large muscle bulk. If bulk is what you’re looking for, I can adjust for that as well.
Safety While Weight Training
Don’t just jump into weight training quite yet. Keep these key points in mind before you get started on your strength training workout:
- Be sure to always warm up before you start your workout or weight lifting to prevent injuries.
- Don’t hold your breath while performing exercises. Be sure to breath correctly by exhaling forcefully through your mouth during the hardest part of the exercise and Inhaling through the easiest part.
- Use the full range of motion throughout the movement you’re performing.
- Don’t rush through your weight lifting motions. Lift and lower your weights slowly by resisting in each direction. Watch your posture and be sure not to “cheat” by using the momentum to lift the weight. (this means you’re trying to compensate and you’re using too heavy of weights).
- Always tighten your core by engaging your abdominal muscles during every movement.
Want to get started on a weight training program today? Click on the contact tab above to get in touch with me or go Time For Change Personal Training Services to see what we offer. It’s Time For Change….What are you waiting for?
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