10 Benefits Of Strength Training

Strength Training has numerous benefits for both men and women. The list below is just a sampling of how we can benefit from resistance training.

1. Increased Metabolic Rate – burn more calories throughout the day.

2. Increase and Restore bone Density - prevent osteoperosis.

3. Increase Lean Muscle Mass, Strength, Power and Endurance.

4. Injury Prevention

5. Improved Balance, Flexibility, Mobility, and Stability.

6. Decreased Risk of Coronary Disease -  lowers cholesterol & blood pressure.

7. Better Rehabilitation and Recovery.

8. Enhanced Performance in Sports, Exercise and Everyday Life.

9. Ageing Gracefully - physical activity keeps us vibrant and strong.

10. Feel Better and Look Better – improved self esteem and confidence.

3 Easy Ways To Incorporate Fitness Into Your Everyday Life

Getting extra exercise into your daily routine is not as hard as you think. A few simple changes can make a huge difference in your calorie burn for the day leading to weight loss and increased endurance.

1.When taking the subway or bus walk a few extra blocks to the next stop.
The average person will burn around 100 extra calories by walking briskly for 20 minutes.

2. Bike to run errands and/or to work.
 Stop looking at biking as recreation and start thinking about it as a green transportation alternative. The average person will burn about 200 extra calories by biking at a moderate pace for 20 minutes.

3.Take the stairs.
 The average person will burn about 150 extra calories walking stairs for 20 minutes.

Signs Of Over Training

Over training occurs when the body is pushed to it’s limits either by frequency, volume, and/or intensity without allowing the body enough rest.  Common signs of over training include:

Loss of strength and energy

Decreased motivation and confidence

Impaired concentration

Irritability

Frustration

Increased incidence of injury

Decreased appetite 

Difficulty sleeping

Typically rest is the best treatment.

TAKE A BREAK for a few days when signs and symptoms occur.