Another one of my favorite exercises is resistance training. Resistance training uses your muscles against an opposing force causing them to contract. The muscle stress from resistance exercises signals the release of a cell building material that allows your body to repair and build muscle cells. Resistance training is one of the quickest and most effective ways to build your muscle and burn that pesky fat. What I find so interesting about resistance training/strength training is that it speeds up your metabolism and you continue to burn calories even after your work out because your body is continuing to repair and build muscle long after you are done.
Resistance training benefits:
- bone density (helps with osteoporosis and osteopenia)
- tendon and ligament strength
- enhances cognitive function
- increases cardiovascular health
- improves mobility and balance
- prevention or control of chronic conditions like diabetes, heart disease and depression
Tools for this type of exercise would be:
- free weights (barbells, dumbbells, kettle bells)
- resistance bands
- weight machines
- your own body weight
Practices like Yoga and Pilates use body weight resistance in poses and exercises, so these are always great options as well.
Frequency – 2-3 times a week. Beginners should start with one set of 8-10 exercises for major muscle groups. Then do 8-12 repetitions with a weight that ultimately produces fatigue towards the end of those repetitions. You can increase the number of sets for further benefit once you feel more comfortable or the exercise becomes too easy. Workouts should always include a warm-up with cardio such as jogging, row machine or elliptical, I usually do around 10 minutes to warm up my muscles. Stretching before and after exercising is always a MUST, so don’t forget. If you need direction or want to make sure you are doing exercises correctly you can always hire a trainer at your local gym.
TIPS:
- If you don’t have free weights you can use a water jug, a bag of dog food, or a bag of rice or flour.
- Affordable free weights, yoga mats, kettle bells can be found at Marshalls, TJMaxx and Ross.
- Livestrong.com has great videos on how to do these exercises.
If this is your first time getting back into exercising, you may need to start with less repetitions. It is okay to start with a lower amount and work your way up to more. This is about lifestyle change and forming a habit, not just exercising.
TOTAL TIME: 30-50 minutes depending on number of sets
Katelyn’s at Home Resistance Training
I hope you find this helpful and enjoy this workout at home. If you want some more ideas you can always search resistance or strength training online.
Happy Exercising!