THE BALANCE METHOD : TIME TO GET STRONG
Cardio training will burn fat and increase fitness, but if you want to strengthen your body and improve muscle tone then adding resistance training to your exercise routine is key! Using free weights and resistance bands are effective tools to increase strength at home.
Check out Evelyn Joyce’s, Head of Fitness at Balance and Glo, favourite reasons why to lift weights and get motivated to give it a go:
Lifting builds lean muscle tissue and this increases your metabolism - essentially you will burn more calories throughout the day.
Increase bone strength and density - particularly important for women who are at a higher risk of developing osteoporosis.
Reduces your risk of injury - strengthening muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, as well as strengthening joint integrity.
You will get an endorphin rush - post workout enjoy that increase of feel-good hormones!
Stronger muscles will enable you to support your body’s weight and maintain better technique during other exercises, such as yoga, running or Pilates.
PLUS the NHS recommends doing muscle-strengthening activities at least twice a week, along with 150 minutes of moderate, or 75 minutes of vigorous exercise.
So now you know why you should lift weights, Evelyn shares her top tips for increasing strength at home:
Dumbbells are a great place to start (if you are new to resistance training try 2kg weights for upper body exercises and go slightly heavier for lower body exercises) - if you do not have access to dumbbells you can use tin cans or filled water bottles.
You want to choose a weight that you can comfortably lift but challenges you during a workout. If you are not sure, start lighter. It’s always better to increase the weight once you feel comfortable completing an exercise, rather than having to reduce the weight as you cannot move safely.
You are in charge of the weight - do not let it control you. As I always say, engage the core!!! - this will help reduce your risk of injury and protect your lower back.
Focus on form - this should start before you even pick up the weights. If you cannot maintain form either reduce or remove the weight from the exercise.
Never miss the warm-up - this will get your muscles ready for activity. Without warming up, you will risk injury and get less from your workout.
If you want to give strength training a try, we recommend joining Evelyn this Saturday 9th January at 10.00am via the Online Platform for a resistance training workout. This workout is suitable for all levels and requires 2 light to medium weight objects (e.g. dumbbells). Evelyn will guide you through the workout, giving you top for moving safely and increasing strength!