Laia's Simple Blog

Well, I have been quite busy for the past few days, but I’m glad I’m back and ready to write some!

Since I decided I wanted to become a Zumba instructor and possibly go deeper into the amazing world of Fitness, I have been reading and researching a lot. I want to be able to help people achieve their fitness goals, and I can only do that if I’m informed myself. One thing that I have been hearing and reading a lot about is how people try to  lose weight and “change” their body only by doing cardio. Surely 3 hours of Zumba a week can help you lose fat and make you feel energized and happy, but you NEED strength training if you want to achieve more than just losing a little weight.

The common fear is that strength training will add bulk and therefore add weight. But this is a myth. Strength training will build lean muscle and burn some of that fat. So in the long run, you not only become stronger, but you can lose weight as well. Women, in fact, are more likely to tone up from strength training rather than bulk up. So why not give it a try? Here are six good reasons to strength train:

1. Strength training preserves muscle mass during weight loss.
According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.

2. Strength training elevates your metabolism.
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren’t strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.

 
3. Strength training helps you lose weight more easily (or eat more without gaining weight).
Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15% increase in metabolic rate, which is helpful for weight loss and long-term weight control.

4. Strength training increases bone density.
A study conducted by Miriam E. Nelson, Ph.D. of Tufts University found that strength training increases both muscle mass and bone density. Dr. Nelson’s research showed that women who lifted weights did not lose any bone density throughout the study, and actually gained an average of 1% more bone mass in the hip and spine. Non-exercising women lost 2% to 2.5% of bone mass during the same period of time.

5. Strength training helps you age more gracefully.
As you age, muscle mass decreases (if you’re not working to preserve it), which can cause skin to sag in not-so-pretty ways. By strength training, you can fight age-related muscle loss and maintain a more youthful physique.

6. Strength training improves your quality of life.
Building muscle allows you to get more out of life. Everyday activities, such as lifting children, carrying groceries, and working in the yard are much easier when you’re not struggling with the effort. Being in shape also makes you more confident, helps you stand taller and makes you feel great about yourself. And what’s better than that?

So what part of the body should you work? The answer is simple: All of it – your upper body, core, and lower body.

UPPER BODY

Your upper body is made up of your arms, chest, shoulders, neck, and upper back. This is the most popular part of the body to work for strength training. Here are some possible exercises for the upper body:

• Pushups
• Chest Press
• Dumbbell Shoulder Raise
• Dumbbell Shoulder Press
• Bicep Curl

CORE

Working your core is very important because you derive much of your balance from the middle section of your body. Also, having a strong core allows you to do other exercises better and more effectively. Almost everyone takes care of their stomachs with sit-ups, but there is much more to your core, including your obloquies, lower back, hips and groin. Here are a few exercises for the core:

• Crunches
• Crunch w/Twist
• Reverse Crunch

LOWER BODY

Last but not least is your lower body. While the legs are sometimes forgotten during strength training, they are also very important. The reason for this is large muscle groups like the ones in your legs burn more fat and help you last longer during aerobic exercise. The key is finding exercises that specifically work your quads, hamstrings, and calves. Here are a few lower body exercises:

• Forward Lunges
• Ball Squats
• Leg Press
• Wall Squats
• Calf Extension
• Leg Raises

Make sure to give your body a rest after a strength workout. Whichever part or parts of the body you work, give it two days’ rest before you work it again. This gives the muscles time to repair themselves and allows your metabolism to do its thing. And before you know it, you will not only be strong, but on the way to hitting your weight goal!