Improving Your Overall Being!

I have always been more of a cardio girl myself. Whether it be going to spin classes, step, or just being on the stair-stepper for 45 minutes. After I got my cardio for the day, MAYBE I would do a couple of bicep/ tricep curls, stretch, and call it day. I would venture to say, a routine close to what most girls in the gym.  The awkward stares we receive have got to end! I was inspired to write this blog after going to an event at my schools gym this past weekend called Show of Strength. Mainly dominated by males, a slight glimmer of estrogen gleamed in the corner. The Show of the Strength is a weight lifting competition with three main events-- Bench press, dead lift, and squat. I was so amazed how fit these girls were, and this was just a small college event (this blog is not going to be about The Show of Strength!).

Most girls I know, and well I know personally from experience, have been terrified to venture into the "meat locker" of weights where the males lift. For the most part, I have a good idea of how to use the machines, and I just do not like to go into the "male area" of weights. So, this is why I stick to the "girly" section, which typically has less of a selection. WELL, NOT ANYMORE!!! Recently, in the past month I have started lifting weights with my good friend Corey, while continuing to teach my group fitness classes (which will serve as my cardio). Why you ask?

Improving Your Overall Being:

Strength training protects bone health and muscle mass.

• After puberty you begin to lose bone mass whether you like it or not! "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
• This becomes particulary useful when women start approaching their 50's. Bone de-mineralization is a huge issue that can be prevented! Grandma did not fall and break her hip, grandma's hip broke and she fell!

Tone your muscle!

• Who doesn't want a nice and tone muscle?-- male or female? Strength training provides toning by contracting them against a resisting force.
• Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
• Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
• ** Remember-- Always take time to warm up before you start lifting. Whether it be a quick 5 minute walk around a track or 10 minutes on a treadmill! Get some blood flowing and your heart pumping!

Strength training helps you develop better body mechanics

My friend Corey and I were discussing this just the other day. Have you ever watched someone fall down, and it looked awkward? They looked like they just did some sort of acrobats on the way down to the ground? Well....

• It has been proven in studies, balance and coordination will improve with strength training.
• Strength training can reduce your risk of falling by as much as 40%. Something that will benefit our bones/LIFE as we get older!

Strength training plays a role in disease prevention.

Arthritis-- The inflammation of one or more joints. There are more than 100 types.

So wait, if you could help prevent the pain of this with strength training, would you?

• It has been proven in numerous studies that strength training is just as effective as MEDICINE in treating arthritis. (haha, love that.)
• ST helps post menopausal women in rebuilding bone density and reducing bone fractures. (After menopause, women have lost a large amount of bone mass due to age.)
• For the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control. :):):)

Strength training boosts energy levels and improves your mood.

• Hello endorphins! The brain releases these great things that just make you HAPPY! All exercise does this, so grab a pair of gym shoes and hit the gym!
• ST has all been proven to be an anti-depressant, studies showing people having an overall "happier" demeanor. 
• And, you sleep better! Who wouldn't want that!!?

More Calories Burned? Lean Muscle Mass (LMM).

Muscle mass is something pretty easy to understand. Looking at two people who are the same height and weight yet can look COMPLETELY different! One can appear softer while the other looks toner and more muscular. This is due to muscle mass. Muscle is pretty dense stuff in the body-- people are right when they say, "Muscle ways more than fat!" 

• ST will increase your lean muscle mass, which will increase your metabolism. This means that the more lean muscle you have on your body the more calories you burn at rest. This is why people with a lot muscle tend to be leaner and ALWAYS hungry! I mean I am totally for sitting on the couch and burning calories, aren't you??!!

So, I challenge you to hit the gym and hit the weights! Try it for a couple weeks at least and see if you feel a difference or notice a change? If you like it, let it be a lifestyle change :) Let me know!

Happy Wednesday! 

Almost Thanksgiving Break!!!