Trainer Tip: The Importance of Resistance Training and Exercising 6 days a week
Are you exercising 6 days a week? This is one of the questions we asked a few weeks ago to help you check if you are doing things necessary to help keep you on your health and fitness journey. If you are not making progress, this tip can be a huge help to you. If you are looking to achieve results, you should get in the habit of exercising 6 days a week.
The Get You In Shape Boot Camp gives you 14 sessions in 26 days. So if you are in our program, most of the days are covered. We recommend that if you are looking to achieve results, you should get in the habit of exercising 6 days a week. You will be at Get You In Shape either 3 or 4 times a week so you just need to focus on what to do on the other days. For many new folks, it’s important to just do something. We have designed the off-day cardio workouts for you (click Here) so that you don’t have to think about what to do, you just follow the directions.
What if you only have 30 minutes? The key is making it a habit to exercise 6 times a week. The workouts do not have to be 60 minutes long but the idea is that you are consistent over time in working out 6 days a week. If you only have 15 minutes to do something, do something. Again, we recommend doing most of the workouts using the Interval Training method which is like most of the workouts we have designed for the off-day cardio. (click Here)
The below article is general information that we all should know. If you are in the Get You In Shape program, know that we already cover all of these tips.
Some of the many great benefits that come as a result of regular exercise:
Helps control and manage your body weight, Reduces the risk of dying prematurely, Reduces the risk of dying from heart disease, Reduces the risk of developing diabetes, Reduces feelings of depression and anxiety, Helps ease pain and stress, Helps build and maintain healthy muscles, joints, and bones, Helps older adults become stronger and better able to move about without falling, Helps control blood pressure, Helps extend life and improve the quality of life you live, Strengthens your cardiovascular and respiratory systems, Helps you sleep better, Helps with energy levels, Helps with self-image, Helps tone muscles
It is important to exercise regularly by walking, running, jogging, playing sports, riding a bike, hiking, swimming, dancing, or skating. Exercise by using exercise machines such as an exercise bicycle, a stair climber, a treadmill, a rowing machine, or an elliptical machine. Doing things that you enjoy makes it fun to exercise, so pick something you like doing. We suggest always changing the type of cardio up, changing the intensity, and the time you perform your cardio up. Interval Training is another way to increase your results.
Resistance or strength training provides a multitude of health benefits regardless of your age or fitness goals. The most predominant benefit is that resistance training decreases the percentage of body fat. Compared to fat, the body expends more energy when you use your muscles. The more muscle mass a body has, the more calories it burns when exercising, at rest, even during sleep. In the long run, this muscular increase allows for easier body weight maintenance, reduces stress on the heart, can decrease blood pressure, decrease the risk of injury and improves posture, balance and coordination. It is an essential addition to a workout that only addresses cardiovascular exercises, such as running, walking, exercise machines, jogging or biking. Utilizing both cardiovascular and resistance training will increase the rate of success you are looking for.
If you are not aware of resistance training, I would suggest you invest in a few sessions with a professional trainer. They will help you pick the optimal program for you and teach you how to perform the exercises correctly. There are also some great group fitness programs (fitness Boot Camps, CrossFit, boxing, core fitness, etc) out there that give people the best of both worlds. A highly professional personal trainer along with the group support that many people need when starting, sticking and staying on a health and fitness program. This is another option in learning how to add resistance training into your workouts. You can also invest in some at home fitness DVD’s. The fitness DVD’s are designed to help you learn how to perform the exercises correctly if you do not want to invest in a professional trainer.
Research at the University of Wisconsin showed that intense weight training boosted metabolism for two days after a workout.
Resistance training will help you lose inches and help you burn more calories because your metabolism will be burning faster. Adding resistance training into your program will only help you reach your goals faster.