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Happy Tuesday, readers! Today, I'm writing about a topic that has been on my mind lately: strength training. A couple of months ago I would have balked at the idea of starting a weight-lifting and muscle building regimen for fear of getting too "bulky." With a little bit of convincing (i.e. pouring over health articles online) I admitted defeat: strength exercises do not in fact contribute to big, bulky muscles if performed properly, plus they support a healthy metabolism which boosts the amount of calories you burn while resting.
I have tried out a few types of strength training— weight lifting, Pilates and TRX. I work with a personal trainer twice per week who helps me learn proper lifting technique and teaches me new exercises. I aim for three days of strength training per week (roughly every other day). Here are a few tips I've learned along the way:
1. Breathe deeply: I didn't realize how important proper breathing is until I started working with my (awesome) trainer. I have a tendency to hold my breath when I'm strength training, which actually makes lifting weights more difficult. Exhale while lifting the weight and inhale as you release to ensure stable blood pressure.
2. Plank every day: Because planks work muscles while you remain still, they're safe to practice every day, which helps tone abs and build muscle. Try a side planks and a classic plank daily, focusing on increasing the time you hold your plank every week.
3. Keep track of your progress: Entering the weight area without a plan is both intimidating and harmful. I have a note on my iPhone listing the exercises I do in addition to the current weight I'm lifting and the number of repetitions/sets I'm doing. I usually try to increase weight or repetitions every other week.
4. Mix it up: Constantly changing up the exercises you're performing will prevent your body from getting lazy. However, the most important part of strength training is maintaining good form, so aim to mix up your workout by adding a few new moves every week, practicing technique (chest out, shoulders back, elbows in) before adding any weight at all.
5. Be patient: Strength training takes a little while to show, but is a great addition to a cardio workout routine. It took me about 3 weeks to notice a difference in my muscle tone, and about 6 weeks after I began training I started to get compliments from other people (including my trainer!) as well.
I think it is a neat idea to plank everyday. I did not know that because the plank works your muscles while you remain still, they're safe to practice every day. What a cool way to do personal strength training. personal trainer
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