Free weights generally challenge an overall muscle group more intensely. They assist in the development of core trunk strength, stabilizing muscle strength and balance. However; for the purpose of weight loss, muscle toning and overall fitness, both groups will serve an adequate purpose.
No. The human body is not capable of spot reducing fatty deposits. A well rounded fitness program and a well rounded diet are the ideal, and only, ways to reduce overall body fat.
A pound of fat is roughly equivalent to 3500 calories. If you’re goal is to lose 1 pound of fat per week you will need to increase you activity levels by 500 calories per day, reduce you caloric intake by 500 calories per day or settle on a combination of the two.
It is monumentally important for women to weight train. Among dozens of other benefits, weight bearing exercise reduces the rate at which bone density is depleted, leading to healthier bones for a longer period of time.
Yes and No. Children of any age should be active. And contrary to popular belief, weight training will not stunt growth if it is done properly. At a young age (8 – 13) weight training should be kept to body weight exercises such as pull-ups, push-ups and the like. No matter what exercise a child is performing, proper supervision is essential!
The short answer is No. However, if one gains too much muscle mass, they may become “muscle bound”. This is unlikely though. Very few people have to worry about the possibility of becoming muscle bound.
It is my personal belief that the human body is designed to be active often. I feel most people should participate in some physical activity for at least 30 minutes 6 days a week. I do understand how busy our lives get. That said, I typically recommend an absolute minimum of one hour, three days per week.
This question was posed several times and its answer could go on for pages. I’ll narrow it down some of the most important.
1. Decreased risk of diseases/conditions related to excessive weight or obesity.
2. Decreased risk of cardiovascular disease.
3. Lower cholesterol levels.
4. Lower blood pressure.
5. Decreased levels of stress/anxiety.
6. Better self image.
7. Ability to sleep better.
8. Decreased risk of injury while performing routine activity.
9. Decreased risk of depression.
10. Delays the onset of physical signs of aging.
You may well be gaining muscle – especially if you have increased your resistance training. Keep things in perspective, and assess your body shape with a tape measure as well as with the bathroom scales. Avoid your body getting complacent by varying your workouts in terms of both activity and intensity. Boost calorie expenditure with interval training of varied-pace bouts. Also consider how physically active you are outside your gym sessions – if you are sedentary most of the time, then you are expecting a lot of weight change from what could effectively be just three hourly workouts a week.
Lower-body exercises such as multi-directional lunges, squats and stepping have shown to increase bone density after 40, an age when it typically decreases. Upper-body exercises are dependent on where your osteoporosis is located. If it’s in the spine, say, avoid forward flexion exercises such as abdominal curls and instead train your abdominal muscles with lying leg slides that avoid spinal flexion. Limit strain on vulnerable joints by using weighted vests rather than hand weights. Performing exercises standing up increases the gravitational force placed on bone, which is considered to be more effective at stimulating bone density than machine-based exercises performed in the seated position.
Changes in hormones and long-term chronic stress contribute to body fat around the middle. These changes put women over 45 at a higher risk of cardiovascular disease, so establish good health habits now. Effective abdominal exercises will help, but boosting your regular cardiovascular activity – such as brisk walking, cycling and swimming for 30-45 minutes, five to six days a week – needs to come first. This helps reduce the stress hormone cortisol and significantly decreases cardiovascular risks associated with a spreading middle. With ab exercises, make sure you have a good technique, because straining can exacerbate a protruding belly.
It’s the one technique to master if you want a trim waist and flatter abdominals. Lie on the floor with your knees bent; cradle your hands around your ribcage, fingertips towards your breastbone. Now breathe in, feeling your ribcage expand and rise… Stop: this is how most people start abdominal exercises. To engage the rib-hip connection, breathe out as if you’re wearing a corset that needs tightening. Your ribcage should lower and soften as your upper waist muscles contract. Try to relax in this position, engaging it before doing any abdominal exercise.
If new to exercise, listen to your body, take things slowly and make sure you get enough rest. In the first trimester, if you feel well enough, keep moving: swap running and jogging for brisk walking, cycling and swimming. Modify abdominal exercises throughout: in the first trimester, lie on the floor supporting the abdominal wall, wrapping your arms around your belly; in the second and third trimesters, replace with standing and chair exercises, drawing the belly and pelvic floor up and under you, as if hugging your baby. Tone buttocks and thighs with ballet-style standing exercises, contracting abdominals for balance and stability.
If exercising for health reasons – to reduce heart disease, control hypertension or diabetes, for example – complete five to six days a week of moderate-paced walking, getting slightly out of breath; pottering in the garden is not sufficient. If exercising for fitness, complete a minimum 30 minutes of 60-90% of your maximum heart rate five times a week, introducing one set of eight to 10 reps of strength exercises for major muscle groups. If you are overweight and need to keep off excess weight, aim for 60-90 minutes per day of moderate-intensity walking. Past 50, more emphasis needs to be placed on strength; mobility and balance, as loss of these directly affect your physical independence