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What does working out do for you except make you stronger?
Hey Hey Diva friends!!!
I love bringing information YOU WANT so thank you to everyone who has recently taken the survey I posted. IF you haven't yet, you can click the link below....it gives me feedback so I can bring you the best content! It also allows for you to ask me a questions and today I'm going to answer one that I received...
What does working out do for you
except make you stronger?
Great question! Do we really NEED to workout? What if we don't want to get "bulky" or have bigger muscles? Is there really a need?!
Well yes....and no....By now, I think you know my first answer is always that it depends on your body. In special circumstances (like when you're in the exhaustive phases of HPA axis dysregulation, or, adrenal fatigue) working out can act as a negative stressor to your body and should be avoided. Gentle and healing movements like walking, jumping on a trampoline and light yoga should then be the focus....
But for everyone else that is healthy and in a position to work out, what are the benefits? First of all, I'm going to answer this in the context of strength training (using weights) because I think anyone that is healthy enough to do so, SHOULD! Secondly, when I talk about strength training it applies to anyone lifting any sort of weight whether you use heavy weights with low repetition or light weights with lots of repetition....your body, your goals!
I always like to take the future view. Sure working out helps you look better NOW, but what does it do for your future? Well, it helps your bones, your heart, your muscles, and helps you avoid disease for starters!
Strength Training Helps Your Bones
While nutrition plays a huge roll in bone health (hello soda SUCKING the caffeine and minerals right outta your bones!) so does lifting weights.
In an article titled "The effects of progressive resistance training on bone density", it was shown that: "Physical activity, particularly weight-bearing exercise, is thought to provide the mechanical stimuli or "loading" important for the maintenance and improvement of bone health, whereas physical inactivity has been implicated in bone loss and its associated health costs."
Whether it be soup cans, or 30lb dumbbells it's important to lift things on a regular basis to not only maintain, but improve your bone health!!!! Wanna avoid breaking that hip when you're older? Lift some weights my friend!
Strength Training Helps Your Heart
We all know that cardio helps our....cardiovascular system DUH! But did you know that strength training, also known as cross training, helps your heart, circulation, and lymph systems too? Getting in some strength training ( even if it's only 20-30 minutes 3x a week) can still get your heart rate up at the same time that you are improving your strength. This works double time at improving your endurance!
This is why it's so important for anyone wanting to run a marathon (or just a 5k like me) to diversify their training routines and include some strength training as well. It helps balance your muscles, and improves your overall results! I'm partial to strength training because it improves my ability to run a 5k without me having to run all the time to prepare for it! The stronger I have gotten in the gym, the easier it is for me to pop out and run a 5k without "practicing".....
Strength Training Helps Your Muscles
Well, OBVIOUSLY.....but why is this important? Because the more muscle mass you have when you are younger = less muscle loss as you age. Again, if you want to get in and out of that recliner when you're 90 without it being a mechanic assist, you need more muscle mass in your younger years and you need to maintain movement and activity throughout your life.
We have all seen 90 year olds that look 65 and 45 year olds that look 90. Only a teeny tiny percent of that is genetics. The rest is based on how you eat, how you think, and how you live your life! Move now, so you can move later.
Hello, World!
Strength Training Helps Avoid Chronic Disease
Mayo Clinic shares some benefits of strength training in managing or preventing chronic disease:
- Heart disease. Regular exercise can help improve your heart health. Recent studies have shown that interval training is often tolerated well in people with heart disease, and it can produce significant benefits.
- Diabetes. Regular exercise can help insulin more effectively lower your blood sugar level. Physical activity also can help you control your weight and boost your energy.
- Asthma. Often, exercise can help control the frequency and severity of asthma attacks.
- Back pain. Regular low-impact aerobic activities can increase strength and endurance in your back and improve muscle function. Abdominal and back muscle exercises (core-strengthening exercises) may help reduce symptoms by strengthening the muscles around your spine.
- Arthritis. Exercise can reduce pain, help maintain muscle strength in affected joints and reduce joint stiffness.
Again, nutrition plays a huge part in this .... but nutrition and movement both play equal parts because they help you feel motivated to do the other. If you just worked out, you're not gonna wanna eat that piece of cake....and if you are fueling your body with healthy fats, veggies, and real food then you will have more energy to go out and get some exercise in!
Remember, everyone is different and you don't have to be a bodybuilder to see these results! Keep your joints, muscles, heart, and bones healthy be taking walks every single day - 10,000 tips is a basic goal that everyone can commit to! Get some strength training in 2-3 times a week for 20-30 minutes. Your age, fitness level and goals determine how intense those sessions may or may not be. When it comes to health (not vanity) even the lightest weights can be beneficial.
What benefits have you noticed from working out?
Share below!!!
4 Steps for a Successful Fitness Routine
Hey there Diva friends!
I get questions all the time about working out, so I wanted to give you my top 4 tips to being successful!!!
Top 4 workout tips
1) Have a plan. There's nothing worse for a personal trainer than going to the gym and seeing the same people walking on the treadmill for hours at a time days on end....why? Because they NEVER SEE RESULTS. I lied - perhaps there is one worse thing, and that's seeing people either completely avoid the weight rack or go over there an have no idea what they are doing, no concept of form, and no plan on how to reach their goals!!!!
So have a plan. Know the equipment. Be willing to ask questions. Get out of your current routine!!!! If your current routine was working, I have a feeling you wouldn't be reading this post :)
Even if you DO have a plan or a goal like "I want to tone my arms" - do you know the number of reps that are optimal? The weight you should use? The rests you should take? Will you (be honest) push yourself hard enough when you're alone and show up as many times a week as you need to? If you are SUPER self motivated and disciplined then WOOHOO! But for the rest of us that leads me to point #2 :)
2) Get yourself a trainer! This might be long term, or it might be short term to familiarize yourself with proper form, what weights to use, how to create a program that works for you etc....Tell your trainer what your goals are and come up with a plan together.
Even me!
If you can't afford a trainer or, like me, you ARE a trainer and want another option, use at home workout programs! I use Beachbody at home workout programs every day. Why? Because they are effective, planned (so I don't have to train myself!), and there is plenty of variety to keep me interested and challenged. PLUS I don't have to hit the gym when I'm not training clients, I can just get down in my tiny basement and get it done when I have time in my day!
Either way - live training or in home workouts - These are ways you can set goals, see what proper form is, have a set schedule, and reach past your own mental limits!
3) Focus on nutrition. It doesn't matter how awesome your workout program is, if you aren't supporting it with good nutrition you WON'T see results!!! Nutrition is truly 90% of your success. It fuels your brain, your cells, your energy and your muscles! Without the proper nutrition you will feel tired, unmotivated, your muscles won't respond appropriately, and your body composition will stay the same. But WITH nutrition PLUS strength training your fat will burn off, your body composition will become leaner, stronger, more muscular, and you will reach a happy, healthy weight!
4) Don't forget to stretch. No matter who you are, what age you are, or how naturally limber you are, do NOT forget to stretch! Make sure you warm up sufficiently for the excercises you will do, and cool down long enough to bring your heart rate down and get those muscles lengthened back out after you've contracted and pushed them hard!
I hope this helps! If you want set up your FREE 30 minute consultation with me, just comment below or message me with your e-mail. Can't wait to chat more :)
By for now!
