Strength training is not only for building muscle mass, it’s essential for maintaining your ability to live independently as you age, slows the aging process, and even promotes weight loss.
If you’re new to strength training, learning proper exercise technique from someone with experience should form the basis of your muscle-building routine.
Gaining muscle strength is only one benefit of strength training. This form of exercise also helps prevent osteoporosis, improves your range of motion, and ability to perform functional (day-to-day) movements and even, when done properly, can act as a form of aerobic exercise and even help you lose weight.
The more muscle mass you have, the higher your resting metabolic rate. Unlike traditional cardio, strength training causes you to continue burning more calories for up to 72 hours after the exercise is over through a process known as after burn.
Many are also not aware that strength training has been shown to slow cellular aging, helping you to live a longer, healthier life. It also increases BDNF brain derived neurotropic factor that helps you remember and learn better.
Muscle aging may start at a relatively young age. By the time you’re in your 30s, age-related muscle loss may already have begun if you’ve neglected to take proactive steps to prevent it.
Your muscles help keep your metabolic system intact, and maintaining muscle mass helps protect you against metabolic and hormonal decline, obesity, diabetes, and cardiovascular disease.
With appropriate diet and exercise, especially strength training, you can avoid and even reverse age-related muscle loss.
At Pro Active we like circuit training because it promotes muscle growth and improves cardiovascular health. The byproduct from this kind of workout is a better working metabolism.
Once muscle loss sets in your health is on a steep downhill slope. Loss of muscle equates to a general loss of physical energy, a tendency to gain excess weight, enhanced vulnerability to disease, and accelerated aging.
Sitting in front of a computer all day can force you to stick your neck forward and hunch your shoulders. If you’re not ergonomically correct, you will end up with back and neck pain. To counter these effects opt for ergonomically designed desk chairs at work. If you spend a lot of time on the phone at work, use a speakerphone or a headset, so your neck muscles will not contract unevenly. And finally, take breaks to walk around the office and stretch.
Posture problems you may not know about can lead to injury
There are many problems associated with poor posture that have negative long-term effects on your body and health. These problems with your posture will not only impact how you feel, but how your body looks. If you continue to exercise with poor posture you will recruit the wrong muscles and build your body disproportionately.
It is possible to prevent and correct posture problems with the right kind of exercise and stretching programme. Contact Pro Active for more details.
Are you too embarrassed to go to the gym? Does a busy gym make you feel self-conscious? There can be many hurdles to overcome if you are uncomfortable exercising in a public gym.
Consider Pro Active
Pro Active in Barnsley is a private gym exclusively for one-on-one exercise sessions. A Personal Trainer will help you perform the exercises with confidence and grace so that you don’t think you look funny or need to worry about doing it wrong.
Get a plan
You won’t go in and start doing strange things with the dumbbells. You will follow a legitimate programme that will move you closer to your dream for your body.
The Internet, TV and magazines are rife with ways to lose weight and get fit. Then the question has to be asked: Why is the UK becoming one of the most obese countries in the world?
We live in a very fast living world where we are conditioned to believe more is better and practicing extreme measures is the only way to get results. This kind of living will eventually catch up with you and pay you back with fatigue and the breakdown of your immune system.
The widespread media fails to recognise that exercise is a stress and adequate rest and recovery is needed in order to bounce back and progress.
Are you obsessed with exercising all the time? If you keep upping the ante until you can’t do more and fail to get proper recovery your immune system will take a battering and stay compromised opening the door to all kinds of problems. When we rest properly our growth and digestion is optimal.
Your body never lies, start paying attention to what it says and adjust your exercise intensity and volume accordingly. Train – don’t drain! Don’t feel guilty relaxing and taking a day off from everything. If you aren’t making steady progress in the gym you are probably not practicing a balanced lifestyle.
Many people feel uncomfortable exercising in commercial gyms in front of other gym members. At Pro Active Studio it’s just you and a professional personal trainer, taking you through a personalised training programme in a fully equipped private studio.
Unlike other personal training facilities Pro Active Studio in Barnsley is exclusively for one-on-one personal training. You will never share the gym during your workout with other personal trainers and their clients.
This level of privacy makes Pro Active a distraction free zone and an ideal environment for learning and excelling without the common pitfalls that can occur when sharing gym equipment and getting distracted by others.
#1 Set Goals
Setting goals allows you to see changes and progress with your exercise routine. Make some short, medium and long-term targets.
#2 Rotate Your Workouts
Rather than do the same workouts every month, cycle different types of workouts. For example, change rest times, reps, exercises, and workout structures and include some challenges to keep you from becoming bored with exercise.
#3 Make Exercise Part of Your Life
Don’t give yourself time to think about exercise, over-thinking saps motivation. If you scheduled exercise for 5.30pm and find yourself thinking about it during the day, make yourself think about something else. When 5.30pm comes, just do it.
#4 Keep Workout Time Short
A long workout can be a daunting prospect and thoughts like “I’ve only been going 10 minutes – that’s one tenth of my session” can work against you. Opt for higher intensity and shorter workouts for best results and for maintaining maximum focus.
#5 Develop A Healthy Habit
The classic exercise regime dropout is after a week or so. Work hard at getting through 10 sessions and you will start to build neurological pathways that exercise feels normal.