Cosmetically, resistance training shapes the body like nothing else really can! You develop muscles that increase the body’s metabolic rate, the bones become strong and you look and feel better.
- Inactivity and aging decreases bone density, strength training increases bone density and can help prevent osteoporosis.
- Strong muscles improve balance and posture. When you sit, walk and look tall, your confidence increases.
Myth: To lose weight it is better to do cardiovascular exercises than strength training exercises.
Fact: Both cardiovascular exercises and strength training exercises are necessary for weight loss.
Myth: Exercising the same body part is the fastest way to build strength.
Fact: Exercising the same body part every day is the fastest way to cause injuries. You need a day’s rest in-between sessions to recuperate from the training.
Myth: Warming up before working out is not really essential if you are careful while exercising.
Fact: Warming up before exercise prevents injuries and improves the range of movement of the exercise.
Myth: “Muscle” turns into “fat” when you stop weight training
Fact: Muscle and fat have two separate and distinct properties. Muscle cannot turn into fat and fat cannot be converted into muscle. When you stop exercising the trained muscle eventually gets back to its pre- exercise level.
Myth: If women lift weights, they’ll get “bulky”.
Fact: Resistance training helps women create lean, toned bodies.
Hold dumbbells in your hands, keeping feet shoulder-width wide go into a squat position by bending the knees; make sure your knees don’t go beyond the toes. Return to starting position.
Stand with your feet shoulder-width apart, holding dumbbells in each hand, bring one foot forward into a lunge position, both your knees are bent forming a 90-degree angle. Return to starting position and switch legs.
Lie on your back with your feet on a step or on the floor. Raise your hips off the floor until your body forms a straight line from your knees to your chest. Squeeze your hips as you lift up. Slowly return to starting position.
Stand with your heels off the edge of a step or a bench. Now, slowly raise yourself up on your toes (tensing your calf muscle) and then lower down.
Place your hands directly under your shoulders and keep your fingers pointing forwards and your back straight. Slowly lower your body bringing your chest close to the floor, and then return to starting position.
Stand with feet shoulder-width apart, keeping your knees bent and back flat. Hold a dumbbell in each hand. Keeping elbows slightly bent, slowly, lift your hands away from your sides; until your hands are at shoulder level, then return to starting position.
Stand with feet shoulder-width apart. Hold a dumbbell in each hand. Lift your hands up to shoulder level and push overhead, extending your arm as you do this. Bring your arms back to shoulder level.
With your back to a step or chair, position your heels in front of you. Grip the edge of the support and bend your arms so that you descend towards the floor, keeping your knees bent. Use your triceps to push back up to starting position.
Stand with feet shoulder-width apart. Hold a dumbbell in each hand. With elbows close to your waist, bend your arm; tensing the biceps, and then slowly extend the arm.
Lie on your back with your knees raised at a 90-degree angle and your lower back pressed gently down on the mat. Support your neck by placing your palms behind your head. Keeping your chin off the chest, slowly contract your abs and lift yourself up, and then lower yourself down.
Lie on your back and lift and bend your knees at 90 degrees. Contract your abs to stabilize your torso, and bring your hips and knees towards your chest. Slowly return to starting position.
Lie on your back with your knees bent, feet flat on the floor with your lower back pressed gently down on the mat. Support your neck by placing your palms behind your head. Keeping your chin off the chest, slowly contract your abs and lift yourself up twisting to the right side, then to the left side and then lower yourself down.
Lie on your stomach and place your hands on your lower back. Lift your upper body off the floor; keep your eyes on the floor and your chin in a relaxed position. Slowly return to starting position.
Start with a 5-minute warm-up by walking briskly or doing a slow jog.
Stretch the muscles you have worked hold each stretch for 15 seconds.
Thrice a week, on alternate days.
2 x 12 to 16 reps
When determining the amount of weight to use, always start out light. Aim for a level at which the ninth or tenth rep is challenging but not impossible. When 12 reps become easy, add enough weight for your workout to be challenging again.
- To work your muscles effectively, move slowly and with control.
- Breathe: Exhale when you exert and inhale when you relax the muscle.
- Drink water: Research shows that your performance suffers if you are dehydrated. Drink water, before, during and after exercising.
- Benefits of Exercise
- Exercise and the Heart
- Exercise and the Bones
- Exercise and Hypertension
- Exercise Excuses and how to beat them
- Over Exercising is bad for you
- Kids gotta Exercise too!
- What is Obesity
- Fitness Triangle
- Running, Skipping and Cycling
- Common Fitness Myths
- Evaluate your Fitness Quotient
- Wellness Tools and Charts