#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! 🙏🏽🫶🏽

[naomiknight-17]

Just did a resistance training video supplied by the cardiac rehab folks. Dumbell workout, okay, cool, I can do that

Got through the warm up and first two sets of exercises fine - and then on the third set (!? We usually only do two at rehab!?) This fucker got down on the floor and started doing push-ups

Bitch. Do you expect me to get on the floor and - even more unlikely - get back up off the floor without causing myself serious pain or injury??

Nah, bro. Not with my sciatica and shitty knees. Not a chance in hell.

So I guess I did 2/3 of my resistance training. Good enough

[adamruns]

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[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.

[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!!

[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

[maruthamuthu]

Aqua Jogging T-Shirts

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[fitness-0]

Is Resistance Training Effective for Weight Loss? Find Out How

Resistance training is a game-changer when it comes to weight loss. Is resistance training good for weight loss? Absolutely! It helps build muscle, boosts metabolism, and burns fat. Learn how to incorporate it into your routine for better results, whether you’re a beginner or looking to enhance your fitness journey.

[fitness-freak-1]

Can I Lift Weights After Getting Blood Drawn? Here's What You Need to Know

After a blood draw, your body might feel weaker or less energetic, making exercise a concern. It’s important to understand how long you should wait before lifting weights and the precautions to take. Proper hydration and rest play a vital role in recovery and preventing dizziness or fatigue. If you’ve ever wondered, can I lift weights after getting blood drawn?.This blog provides clear and practical insights. Learn how to exercise safely post-blood draw.

[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]

Grease the Groove Method: How to Incorporate High-Frequency Training for Strength Improvement

The Grease the Groove (GTG) method, popularized by strength coach Pavel Tsatsouline, is a training philosophy focused on building strength and proficiency in specific movements through frequent, submaximal practice. Unlike traditional workout routines that prioritize volume and fatigue, GTG emphasizes repetition and technique, allowing athletes to improve their neuromuscular coordination and gain…

[adamruns]

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