By Janet Luhrs, www.simpleliving.com
I want you to take a minute to think about something really important. You probably already know this, but as we age, unless we keep up a regular program of resistance training – our bodies and muscles turn into marshmallows.
And that’s not good for a lot of reasons. So here are some basic motivational reasons for you to start or continue your weight training plan:
- Muscle loss as we all get older is inevitable. A simple weight training plan not only fights that loss but can even reverse it and dramatically slow down the aging process.
- As you strengthen your muscles, you draw oxygen and nutrients from your blood, which improves your cardio-vascular health.
- Strong muscles also directly contribute to healthy blood sugar levels, preventing diabetes and providing weight control success.
- Keep in mind some of these tips and workout ideas and you will be on your way to resistance training success!
- All weight training is more effective and prevents injuries if you do a short cardio warm up to start. Simple 10 minutes on the treadmill or an easy run around your block should do it. Alternatively, jumping rope or jumping jacks works just as well.
- Good technique and form prevents injuries and makes your movements and work more effective. One or two sessions with a personal trainer will give you the basic education you need. This blog covers some of the reasons and questions around good form.
- Don’t get overwhelmed with the huge variety of weights and equipment you see at gyms. You can do full body resistance training very simply with your own body weight. Check these out!
- Try a simple fitness app such as Hot5 with tons of 5 minute video workouts so you can get down to business and workout without having to plan and devise a workout yourself.
The following workout is basic and covers the major body parts. It is a great example of where you can start on your weight training plan. For the exercises below, pay attention to your form, and perform 15-20 reps and 2-3 sets of each exercise.
- Basic squat works your legs and butt
- Front lunges work your quads and hamstrings
- Superman works your lower back
- Dumbbell Chest Presses to work the upper back
- Triceps extension works your triceps
- Lateral Raises works your shoulders
- Bicep Curls work your biceps
All of the links included in this post are to assist you with a bit more detail as you learn more about weight training. Don’t let this information overwhelm you. Instead, use it to clarify your questions.
Most of all, keep it simple, get strong, and be healthy!
Featured photo source: Pixabay.com