Hello again Folks!
I trust we didn't all eat ourselves to death over Christmas and we remembered to drink more water throughout the day. Right?
Well anyways, I was having a great conversation with my beautiful wife about work (her work, she is a Nurse) and she mentioned something about some heavy monitor that took two female nurses to pick up and that got my wheels turning.
LADIES! This one is mostly for you, although MEN can use everything I discuss in their workouts as well.
Today's topic: STRENGTH TRAINING a.k.a Resistance Training
This usually scares most women away, because they see what those female bodybuilders look like and they use the excuse: "I do not want to look like the Lady Hulk!". Trust me YOU WON'T! Those ladies use medical grade supplements and get paid to work out and eat like freaks.
Stregnth training helps prevent Osteoporosis, Cancers, and Heart Disease. Don't believe me check any medical website covering those topics!
So do you have to lift weights? No, unless you prefer to. You can do "bodyweight" exercises like squats, lunges, push ups, pull ups, etc. And with bodyweight exercises, you need NO gym membership and can do them anywhere and can Google the phrase "bodyweight workouts" and find thousands of them.
If you do choose to use weights or powerbands (large rubber tubing with handles on them), make sure you completely understand how to use them. If you are at a gym, ask a trainer (but be ready for their sales pitch). Buddy up: get someone to go with you, and help hold you accountable.
Here are a few total body workouts:
Bodyweight (circuit: perform each exercise for 30 - 60 seconds, then move to the next, until complete, Rest, then repeat the circuit 2-3 times)
- Push ups (can be done from the knees)
- Squats
- Crunches
Weights/Bands (circuit: perform each exercise for 8-10 repititions, then move to the next, until complete, Rest, then repeat the circuit 2-3 times)
- Bench Press (push ups if you are using the PowerBands)
- Squat
- Pull Up (pull down with band anchored to a door while sitting on the floor)
- Weighted Crunch (with band still anchored to the door, kneel facing away from the door, hold the handles over your shoulders and bend at the waist crunching in a downward motion)
Folks all it really takes is you to get out of your way. Make a plan and then stick with it.
If you have a medical condition or previous injury please ask your doctor for alternate exercises to put less stress on your condition. And as with any exercise regimen, always speak with your doctor prior to starting any program.
This week's SuperFood: Spinach
There is a reason Popeye ate it. It does amazing things for your body. It is a nutrient dense, low calorie food packed full of phytochemicals that make your bodies cells work like they are suppose to. I like it raw, because cooking it wastes a lot of nutrients.
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
Anyways, that's all for this week. If you have anyquestions or comments please feel free to leave them.
Take care!
-DragonSoldier
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