#Resistance Training

[eatclean-bewhole]

I can tell you all the right things to eat, but all of it cannot compensate for lack of movement. At some point you need to cross that bridge. I know how scary and intimidating it feels. I remember it well, but even on the tough days, moving your body will elevate your mood, clear your mind, and remind you just how powerful you are. Mobility and strength is how you play the longevity game. Your body wants and needs to move! Remember, it’s not about perfection; it’s about progress. 💪🏽🔥👊🏽

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” —Rikki Rogers

[limbinda]

I am going to try resistance training twice a week because we lose muscle mass and bone density as we get older and it’s supposed to help with that. The problem is I hate exercising inside so it’s going to take a lot of willpower to get myself to do it. I have some workout videos, weights, and moves I already know that I can mix up. There was this Claudia Schiffer workout I used to do back in the day that taught me a lot of exercises that use body weight that I remember well. If I can manage 20 minutes twice a week that’s better than nothing at all. 20 minutes is doable. I’ll start on Sunday.

Weight today: 121.6 lb./55kg (been maintaining here happily for a long time)

Protein intake: 96g

Fiber intake: 26g

Calories: 1796

[algolagniaa]

is there a form of resistance/strength training that isn’t boring and doesn’t suck. lifting weights, body weight fitness etc are all deeply boring and repetitive to me and I never can make myself stick with them. I hike, bike, dance ballet, and do Tae Kwon Do, hot yoga, and aerial yoga/silks all at varying degrees of consistency but apparently none of that counts as resistance training (even though imo biking and aerial require quite a lot of strength). I really want to find something I will actually be motivated to stick with. I don’t give one single shit about aesthetic or strength related goals (I’m just trying to get ahead of a family health issue) so “seeing my progress” won’t motivate me. what will motivate me is having it be fun to do.

[qrfit]

Day 3 of 5 day workout week:

Hump Day was a BUSY day! Plus, I didn’t get much sleep the night before. Simply put, I am dragging today. 😩 But, I have a few planned rest days the rest of the week, so…

-I got in 40 minutes of resistance training using 5-15 lb weights and band loops for compound and static exercises.

-Then, I did just under 40 minutes of kickboxing with 14 ounce gloves and HIIT training moves mixed in.

Total calorie burn = 467 💪🏽💥

I’m ending my workout week at three this week to enjoy some planned re-charge time! 🙌🏽 It is very welcomed and very needed. Finish out the week strong for me! 🙏🏽🫶🏽

[suzieb-fit]

After a lazy day yesterday, I'm back on it this morning.

A good combination of resistance and cardio for my lower body to start my day.

Then the part of my day that I always look forward to - coffee and peanuts as the sun rises.

An hour later, it was out in that wonderful natural light for a muddy, but excellent walk.

Made more excellent with a lovely coffee break towards the end!

[existennialmemes]

General Notes on Resistance Training Form

The most important thing to remember about "good form" is that you should not be in pain. Soreness is different, but sharp pain is never right. If you're not sure, always err on the side of stopping if you're experiencing discomfort.

Everyone's body is a little different, and you might find the standard coaching notes for a particular exercise just don't feel right to you.

So focus on the broad strokes:

No sharp pain or significant discomfort

Let your body make straight lines i.e.

-- Keep your back flat back- don't round it out by leaning back or hunching forward --Keep your joints in line with each other- shoulders over hips, knees over your ankles etc. don't lean out to the sides.

--Keep your shoulders away from your ears. This feels like you're trying to "pinch" something between your shoulder blades

Your muscles should be doing the work, really squeeze whichever muscles you're working with

-- Think about which body parts you're actually moving (like are you raising your arm for a shoulder press or squatting down for a box squat) make sure you're really squeezing the parts that are moving

-- Think about your stabilizing muscles. They're what's keeping you from tilting so you can maintain those straight lines. Make sure your core is engaged

--To engage your core and other stabilizers: ++Squeeze your glutes and your quads (your butt and your thighs)

++Squeeze your tummy like you're trying to move your belly button in and down. No matter what exercise we're doing, we need our stabilizers engaged. They protect us while we're doing work.

Inhale while you're at rest, exhale while you're doing work. Do not hold your breath. --So this might look like inhaling on the downward half of a squat and exhaling on the upward half.

--Or it might look like inhaling before you begin to move, exhaling on the downward half, inhaling again at the bottom, then exhaling again as you move back up.

Again these are just broad strokes for beginners trying stuff out for the first time. Yes you can get very technical with form, but for basic exercises, these are just good general rules to keep in mind.

[ketoandme]

The essential skeletal and joint angles of the squat, using the Starting Strength method:

feet angled out, knees shoved out and positioned over midfoot, hips back and below parallel of thighs, flattish back angle, head and neck in line with spine, gaze directed toward ground, hands tightish in on the bar and elbows up, bar in low bar position across deltoids, thumbless grip on bar, core tight through Valsalva technique …

Well, it’s one thing to lay it out, another to do it with proper form, like this lifter is doing! Her form is great and she is my squat technique role model.

[babylawyerruns]

Early morning lil pilates and spin with my fave Hannah Frankston before the office featuring my new glasses. I hope everyone had a nice Valentine’s day!!

[anvoo]

Pain. Cost of change and progress. Cost of inaction.

I recently read an article on LinkedIn, and for certain reasons, it really spoke to me at that moment.

Guess it shouldn't come as a surprise, since most of the points hit really close to home. I was hurting.

No progress without pain. I read something similar to this sometime early in December, and I think a part of me internalized it. I wanted to find a reason, a meaning as to why I was hurting back then. The breakup, the sudden loss of my only source of validation, reassurance, and positive feelings in the form of my partner, the realization of my own character and person; all of that hurt me immensely. I needed a "why" to bear it, I wanted an answer to soothe me in that moment. It was, progress. It was a change, a marking point for me. I did learn and grow from it, albeit the change and decision itself didn't come from me, but I accepted it nonetheless. No regrets, and honestly thankful.

But as the pain subsides, so did my motivation and willingness to change and progress. I sought meaning in the suffering and got complacent as it goes away.

Now, a while after that, I find myself not too far off from my original position, having drifted down the current just a little bit. And this is where it hits me. I remember all the things I said and wanted for myself. I remember being in love with my potential, daydreaming about the days-not-too-far-off. But that's where it ends. I'm still stuck in that cycle of frustration, failure, defeat, self-pity, and emotional regulation,... By doing nothing, I am setting myself up for future frustrations and regret; I'm not honoring my own potential; I'm betraying the belief I have in myself, and the belief my loved ones have in me.

I want to change. I want to prove that I want to change. I want to be the best I can be.

I have a bad habit of taking in too much information, up to the point of me not really being sure what's what. Read, read, read... Consume, consume, consume,...

"Be kind to yourself"; "Take as much time as you need"; "Mental health comes first";...

I'm not saying these are bad advices, but I tend to twist words around, rationalize and find loopholes in order to procrastinate, avoid pain, and stay in my comfort zone. Honestly, what would be good for me right now is probably some good ol' fashioned Asian-Tiger-Parenting XD

But jokes aside, I don't want to stay in one place anymore.

Too many people fall in love with potential but fail to honor the process.

I fell madly in love with my potential. Infatuated, obsessed, love-struck,... all of that. But that's not enough for me. I want it to be a reality. Here's to no more daydreaming, and baseless hopes.

I don't enjoy pain. I never did. Ever since I was a kid, I was always afraid of it. I would much rather wait till my tooth fall off by itself, instead of actually pulling it off. I would keep a band-aid on for weeks, I would avoid all things that could cause me pain or discomfort. Some make sense, but some robbed me of potentially fun and rewarding experiences, like going up a mountain, or meeting interesting people, or becoming incredibly jacked.

It's understandable, and human nature almost, to avoid pain and dislike being uncomfortable, but nowadays, or at least in my case, through pains and through discomforts is how I'll be able to move forward, and progress. It's like resistance training, and that includes also actual resistance training xD

I welcome pain. I want it. I expect it. It hurts, and it's uncomfortable, but it's a sign that I am trying to do better, and that brings more pleasure and happiness than anything I could possibly imagine.

A final note for myself:

Trust the process.

While you may feel like you are not moving as fast as you would like, you must understand that what is being forged in you will empower you to leave a legacy that speaks beyond your lifetime. Stop worrying about how fast your life is moving and instead focus on how fruitful your life is becoming. Progress is not about speed but significance.

[maruthamuthu]

Aqua Jogging T-Shirts

Whether you're a beginner or an experienced athlete, the Aqua Jogging T-Shirts Collection is the perfect choice for anyone looking to enhance their aquatic workouts.

[eatclean-bewhole]

One of the most significant lessons I’ve learned is the importance of maintaining muscle mass, which is one of the factors of longevity. This isn’t just about aesthetics; it’s about overall health and quality of life!

Dr. Gabrielle Lyon, a leading expert in the field of muscle-centric medicine, emphasizes that muscle is the organ of longevity. It plays a critical role in metabolic health, immune function, and even brain health. As we age, muscle mass naturally declines, which can lead to increased fat gain, and reduced strength.

To counteract this, adequate protein intake and consistent resistance training are crucial. According to Dr. Lyon, most adults need at least 1 gram of protein per pound of ideal body weight daily to support muscle health. This ensures that our bodies have the necessary building blocks to repair and build muscle tissue.

Resistance training, on the other hand, is essential for stimulating muscle growth and strength. It’s not just about lifting weights; it’s about challenging your muscles in a way that promotes growth and resilience. Even just 2-3 sessions per week can make a significant difference.

I’ve personally noticed and reaped these benefits. At 41 and in perimenopause, prioritizing protein and resistance training has helped me feel stronger, more energized, and better equipped to handle the changes that come with aging.

It’s never too late to start, and the benefits are truly life-changing. 💪🏽

#healthyaging #muscle #longevity #musclehealth #protein #strengthtraining #resistancetraining #agegracefully #fitover40 #longevity #musclematters #weightloss #healthjourney #hormonebalance #hormonehealth #proteinintake #fitnessover40 #healthylifestyle #strengthandhealth #musclemass #strongatanyage #fitnessmotivation #wellnessjourney #healthyliving #nutrition #food #healthyeating #health #heathy #healthyfood

[fitness-0]

Is Resistance Training Good For Weight Loss? Explore the Benefits

Strength training is essential for a well-rounded fitness routine, but is resistance training good for weight loss. Absolutely! Resistance training helps burn fat, build muscle, and boost metabolism. This guide explains how resistance exercises support weight loss, offering practical tips to enhance your workouts. Learn how incorporating resistance training into your routine can accelerate your progress toward your weight loss goals and improve overall fitness.

[dynamichealthinsights]

Strong Bones, Strong Body: How Physical Activity Fights Osteoporosis

Imagine your skeleton as a magnificent architectural masterpiece, a testament to the intricate balance between construction and deconstruction. Specialized cells, like skilled artisans, tirelessly work to maintain this marvel. Osteoblasts, the master builders, lay down new bone tissue, while osteoclasts, the demolition crew, meticulously remove old bone. In healthy bone, these processes are in…

[qrfit]

Day 5 of 5 day workout week:

Whew! It’s Friday! And, surprisingly, this is the best I’ve felt all week. 🙌🏽 The seasonal allergies have calmed down greatly and I felt like I could rock my normal thing bright and early this morning!

-I did 30 minutes of resistance training to start my day. My range was 5-15 lbs. of dumbbells for the compound and static moves, with a couple minutes of resistance loops added to hard target the glutes. Consider them hard targeted. 😫

-I had to finish out the week with my new boxing gloves and a fully sweaty 38 minute high intensity kickboxing session. Those 14 ouncers are really making a difference!

Total calorie burn = 444 kcals ✊🏽

That’s the 5! 🖐🏽 I am so ready for the weekend and two days off! It’s been a rough week, but I stood on business and got it done. It’s weeks like these that truly make a difference in our goals. Anyhow, enjoy the weekend! Especially you moms out there! 💕

[ancientroyalblood]

How to Use a Weighted Vest for Functional Fitness Training: A Complete Guide

Adding a weighted vest to your workout can significantly elevate the intensity and effectiveness of functional fitness training. By providing additional resistance, weighted vests help improve strength, endurance, and overall athletic performance. This guide explores the benefits of weighted vests, how to use them properly, and the best exercises to incorporate into your routine for optimal…

[lenners]

Should You Do Cardio Before or After Weight Training?

Disclaimer - this article was originally posted in the link above but sometimes articles can be go missing so I have extracted and posted it here. For research purposes only.

Workouts that feature both aerobic exercise (cardio) and resistance training (strength work) can be an efficient way to target multiple muscle groups all in one sweat sesh. Plus, switching up modalities mid-session can keep things interesting and help keep you motivated. But the question is, should you do cardio before or after lifting weights?

Or should you try what's called a two-a-day workout? This is where you do a full workout in the earlier part of the day and then another full workout later in the day. Whether or not this is doable for you would largely depend on other factors, such as your schedule and exercise preferences.

Perhaps the most suitable option might be to do strength training and cardio workouts on alternate days. However you fit these workouts into your schedule, it's important that you engage in both on a regular basis.

Importance of Adding Both Cardio and Resistance Training Into Your Workout Programme

Before delving into this hotly debated topic, it's helpful to understand why it's useful to include both forms of exercise in your weekly workout routine.

Aerobic exercise improves cardiorespiratory fitness, which is the ability of your heart and lungs to send oxygen to your muscles for energy. Resistance training, on the other hand, helps to build muscle mass and improve strength. This type of exercise also puts good stress on bones, helping to prevent bone loss, as well as building stronger and denser bones.

When both aerobic exercise and resistance training are performed as part of a regular exercise programme, they can help prevent chronic disease, such as some cancers, type 2 diabetes, cardiovascular disease, depression and dementia.

For context, the physical activity recommendation for aerobic exercise is 150–300 minutes per week of moderate-intensity activity or 75–150 minutes per week of moderate to vigorous physical activity. While for resistance exercise, it's two days per week, targeting all major muscle groups.

In fact, research published in a 2022 issue of the British Journal of Sports Medicine found that meeting the physical activity recommendations for both aerobic exercise and resistance exercise is associated with up to a 41 percent lower risk of dying from any cause—compared with sedentary adults.

In contrast, weightlifting alone was associated with just a 9 percent lower risk of all-cause mortality, while doing only aerobic exercise decreased the risk of dying by 32 percent. This data suggests engaging in a combination of both aerobic and anaerobic exercise may be the most effective way to fend off chronic disease and promote longevity, rather than exclusively doing just one.

Examples of aerobic training include:

Power walking

Cycling

Jogging and running

Playing tennis or basketball

Hiking

Examples of strength workouts include:

Bodyweight exercises

Lifting weights

Using resistance bands

Using weight machines

Should I Do Cardio Before or After Weights?

"If you're combining the two into one session, generally speaking, lift first and do cardio second", said Enja Schenck, MS, CSCS. She explained that aerobic conditioning before strength training has been shown to have a negative impact on strength gains, but not vice versa.

Chris Travis, NASM, CPT concurred. "The majority of the time, doing cardio after weights will be more beneficial than a cardio-first approach", he said.

That's because cardio—a run, indoor cycling, HIIT or circuit work—increases your heart and respiratory rate and, simply put, can be quite tiring.

"You don't want your body to be fatigued while heading into resistance training", Travis said.

He explained that a cardio-first approach may hinder muscle power and compromise performance. Some research has shown that doing strength work prior to endurance training allows you to lift heavier weights (thus improving strength over time) compared with doing cardio before strength work. That same research also concluded that when strength training was done before cardio, it did not impair the ability to improve cardiorespiratory fitness.

Lifting while feeling fatigued may negatively affect proper form and increase the risk of injury.

"I caution people against doing lots of cardio first", Travis said. Resistance training is strenuous on your muscles. "Ideally, you shouldn't go into strength work already fatigued, so it's a good idea to prioritise resistance exercise", he added.

When Your Goal Is to Build Strength

If getting stronger is your primary goal, Schenck recommended doing cardio and resistance training on different days. There's research that shows that keeping them separate has its own set of benefits.

One meta-analysis, found in a 2021 issue of Sports Medicine, discovered that while doing both cardio and strength work in a single session did not interfere with muscle growth or improvements in strength, it did reduce measures of explosive strength. This refers to our ability to produce force or power. For context, the Squat Jump and Leg Press were used in the study to measure explosive strength. If a specific workout prioritises these types of moves, then you may choose to do these moves on their own for the day without any cardio conditioning.

Additional research also found that doing strength training and cardio on different days (compared with when they're done together in the same session) was associated with a greater increase in fat loss, which is important in helping to prevent heart and metabolic disease.

"Ideally, separate the two by at least 24 hours", Schenck said. This will give your body proper time to recover. Separating these workouts can help you conserve energy during each session, too. Think about it: If you do both workouts in one go, you may feel great during the strength portion but tired during the cardio part.

On days when doing both cardio and resistance training makes the most sense for you, these tweaks can make each workout more effective. But make sure you prioritise recovery, too. It's important to listen to your body rather than push yourself too hard. You will not lose all of your strength or endurance gains just because you've skipped a workout or two.

Separate each workout. If you're doing two separate workouts a day, some research shows that you need at least six hours of recovery between the two workouts. That said, having 24 hours of recovery is better in terms of improving strength, power and V02 max (an indicator of aerobic fitness and endurance) compared with back-to-back sessions or six hours in between, the research concluded.

"If you do strength in the morning, keep cardio to a low-to-moderate intensity in the afternoon", Schenck said.

Do lower-body cardio and upper-body strength (or vice versa). For example, do upper-body resistance training (like Chest Presses or Rows), followed by a lower-body-centric form of cardio (like a run or bike ride). Alternatively, do lower-body resistance training (think Squats and Deadlifts) followed by upper-body cardio (such as rowing and battle ropes).

"That said, there are a couple of instances where you might want to tack on a small amount of aerobic work to the end of resistance training", Travis noted.

As a Conditioning Finisher

Save the last 10 minutes of your workout for conditioning work in order to improve your endurance. This can consist of a variety of activities, such as battle ropes, bike sprints or a cardio circuit.

As a Shake-Out

Just completed a high-intensity lifting session? "A short amount of light or moderate aerobic activity—an easy bike ride or a gentle walk, for instance—can help improve recovery", Travis advised.

Times When You May Want to Prioritise Cardio Before Resistance Training

At times—depending on your goal—you might want to cross off aerobic work from your to-do list before hitting the weights.

1. Training for an Endurance Race

Are you training for a marathon or a triathlon? Then prioritise cardio. "Resistance training should be complementary to your workout routine", Travis advised. Research has demonstrated that strength training immediately before high-intensity endurance workouts impaired endurance performance. Strength training reduced measures related to muscle strength and force; decreased glycogen in the muscle (stored energy) may also have affected endurance. Ultimately, this made people fatigue faster. Those in the study became exhausted faster during a cycling test when the endurance workout came after strength training compared with when the cardio was done alone.

2. As a Warm-Up

"A short burst of cardio makes a great warm-up for a weightlifting workout", Travis said. Consider spending five to seven minutes doing one of the following movements before starting cardio.

Rowing

Riding a bike

Jogging on a treadmill

Walking

"Warming up with cardio gets your body temperature up and recruits necessary muscles without causing fatigue", Travis explained. Simply put, a short cardio session prepares the body for the hard work ahead.

Words by Jessica Migala