Importance of Weight Training

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Yesterday I posted a short video of some moves that my bootcamp instructor was so kind to share with me. It contains some exercises that are boxing and barre method inspired. You can view it here.

In the video you see she is holding weights. I wanted to talk a little about how weights can really amp up your workout and some of the many benefits of weight training in general.

First, When you add weight to your workout your body has to work harder and it creates the following response:

The natural result is an increased oxygen intake through your lungs, a faster metabolism and increased blood circulation which allows the muscles to work under the new, increased load. The fat cells will respond accordingly by accelerating the energy conversion processes, which include depleting fat accumulations to fuel the working muscles. – ShapeFit.com

Second, muscle burns fat all day long, even when you are resting. Creating more muscle by weight training, either by using your body as resistance or using weights, is   amp up your metabolism throughout the day even when you are sleeping.

Third, women who weight train two to three times a week have been shown to lose weight faster and keep it off. Even just short 10 minute workouts involving resistance can have this benefit, you don’t need to go crazy! Start by walking with small weights and once you get comfortable work up to a more intense routine with bigger weights.

Forth, it has been shown that women and men who weight train are less likely to get heart disease.

Fifth, weight training for women is particularly important because it increases bone density and is a great defense against osteoporosis.

Finally, it helps fight depression. A Harvard study shows that women who weight train gain confidence and feel more capable; which is a big factor in preventing and fighting off depression.

There are many other benefits but I will stop there for today. Can you tell us what you like about weight training (outside of toning)?

Thanks for reading!

XO,

Hil

 

 

 

Bootcamp Benefits.

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I did a bootcamp class this morning at Commit 2b Fit in Quincy, MA. I love bootcamp style classes! Basically this involves HIIT (high intensity interval training) combined with weight training and muscle toning. I always preach about the importance of mixing up your workout and this is the perfect way to do it.

Here  are some benefits of bootcamp style classes:

  1. Torch calories with internal training. It’s been proven that interval training even just a couple of times a week torches calories and helps you lose weight.
  2. Works all your muscle groups. The variety of exercises in this style class usually involves working your entire body so its like one stop shopping for your workout.
  3. Team atmosphere is very motivating! Especially if you go to the same classes and really get to know the instructor and people who generally attend. It so encouraging being in a class with people you are comfortable with and once you know the class, it’s format and people you will be more excited and invigorated to get to class.
  4. Learning new moves to incorporate into your personal workout. For example I learned this great squat move. I often incorporate squat jumps into my HIIT workout but this is a good way to amp it up! Perform a basic squat then jump and pulse a few times before jumping again. I’ll show a demonstration of this on my Instagram and Facebook pages so make sure you are following me there: U Go Baby Fitness on FB ; U Go Baby Fitness on Insta.

xo,

Hil