“No Pain, Still Gain”
Resistance training is not just about building muscles, the benefits go far beyond muscular growth. More muscle = higher resting metabolism! More muscle and less fat means that you will burn more calories at work, on the couch and while you are sleeping. Research has shown that regular resistance training can increase your basal metabolic rate by up to 15%. For example, if you burn 2000 calories per day, that’s a potential 300 extra calories every day of the week.
Do not get discouraged if initially you seem to be staying at the same weight or gain slightly, muscle weighs more per square inch than fat. This does NOT mean that just because you lifted some weights you should reward yourself with extra calories. Having more muscle translates into better functional performance in everyday life, weight training is an excellent way of combating several symptoms we all face as we get a little older. Resistance training can reduce bone deterioration and build bone mass, preventing osteoporosis. Increased bone density and strength reduces back and knee pain by building muscle around these areas.
Weight training is just as suitable for women as it is for men, I hear this all the time, “I don’t want to get big muscles”, this is not the case. Testosterone is a very important factor in the development of muscle shape, so as women have very low levels of this hormone, their muscles develop differently, meaning that a little resistance training will not lead to a bulky physique.
Research has shown numerous, less obvious advantages to resistance training:
- Your ability to handle stress is improved due to lower levels of stress hormones.
- Weight training increases your heart rate which means that you will also be getting cardiovascular benefits.
- Regular total body weight training can decrease diastolic blood pressure, which in turn can reduce the risk of stroke and heart attack.
- Increased muscle strength means enhanced performance of everyday tasks such as lifting, carrying and walking up stairs.
- By working muscles through a full range of motion, weight training can improve overall body flexibility.
- Proper posture is another benefit to strength training. The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles.
Once you have decided to start a resistance training program, there are many options to consider depending on your available time, fitness level, experience etc. First and foremost, consult a professional before beginning any training program, such as Results 4 Life Fitness. Training programs can be designed as personal, partner or group training. Group fitness classes or local run/walks are a fantastic way to add some cardio to your resistance training program.
Results 4 Life Fitness has teams entered in the following events and would love you to join us. There is nothing better than team support to reach your goals. CIBC Run for the Cure, Terry Fox, Wine Country Half and BMO 10K.
Phone for details or check our online Schedule and join us for training runs.
Results 4 Life Fitness and City of Kelowna have teamed up to provide a Cardio FitCamp starting July 7th, Tuesday/Thursday 6-7:00pm.
Monday/Wednesday/Friday 6am and 6:15pm Results 4 Life Fitness (Black Mountain) Bootcamp.
Hope to see you soon, remember “no pain, still gain”!
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