Pump it Up! -

Pump it Up!

How are you physically active? You can walk, organized sport, work with a trainer, or take part in fitness classes. These options are very beneficial, but what about weight training?

Also known as resistance training, this type of exercise has many health benefits. According to the American Heart Association (AHA), weight training increases the metabolic rate, help burn fat, strengthens and tones muscles and increases bone density. The strength and resistance training exercise is one of four types of exercise and endurance, balance and flexibility. All these elements result in a well-rounded exercise routine.

Some women may be reluctant to participate in weight lifting activities to avoid looking too muscular. Never scared! With the lifting of moderate weight, toning muscles, but will not increase significantly in size. "For a woman to develop" bodybuilder "muscles, it would be necessary to exceed the recommended amount of strength training, take hormones and focus intensely on increasing muscle mass" (AHA).

did you know?

• physical activity is anything that gets you moving your body and burn calories (AHA).
• The American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week to reduce the risk of heart attack and stroke.
• If the whole body is engaged through multiple planes of motion, more work is done in less time (AHA)

Tips for resistance training at home

1. potato sack Deadlifts. - take a bag of apples land and bend at the waist, lowering the potatoes. Lift the bag squeezing the hamstrings and glutes. 3 sets, 15 reps
2. Island Press -. Hold the edge of the counter and do a push-up, ensuring that the back is straight and the core is engaged. 3 sets, 15 reps
3. Soup Fly -. Keep a can of soup in each hand and start with the arms down by your sides. Raise both arms until they are parallel to the floor. 3 sets, 15 reps
4. Dish Wash Toe Raises -. Stand upright and balanced with the feet forward, raise heels as high as possible. Challenge yourself with weights

Sources :. The American Heart Association, Centers for Disease Control and Prevention, National Institutes of Health, Strategies LifeWork, Adventist HealthCare. The Health Council of the week is for educational purposes. For more information, consult your doctor. feel Please free to copy and distribute this health resource.

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