Add Some Resistance Training
I think cardio is great. I’m pro-cardio. But cardio will only take you so far.
Try as you might, you cannot get fit and stay fit on cardiovascular exercises alone. You must also build your muscle. Especially if you are over 35 (because our bodies stop producing their own muscle right about this time).
I realize if you are a lady, you don’t want to look like a body builder. And neither do I. But have no fear. If you’re a chick, you have almost no chance of that happening. If it does happen, one of two things are true:
a. You are not really a chick, but a dude
b. You’ve been also taking steroids and/or training for a body building competition.
In other words, you need not fear that you will “bulk up” accidentally, because you don’t have enough testosterone in your sweet feminine body to make it happen. These things don’t just happen by chance, my dear. I promise.
I talk more about this and all the benefits of resistance training in my post “14 Reasons to Lift Weights, (aka The Myth of Bulking Up).” It’s worth the read if you’ve got about 2 more minutes. Go ahead. I’ll wait.
Once you’re convinced you need to do resistance training, it’s important to find some resistance training you enjoy. Otherwise you will be all “I hate exercise” again. And you know how crazy that makes me.
Our options for resistance training dwindle a bit, compared to cardiovascular options. But we still have some choices.
All resistance training falls into one of two categories:
Using actual weights
- Free weights, at a gym
- Free weights, at home (least expensive option)
- Group classes, like Body Pump and Body Sculpting
- Weight machines at the gym
- Weight machine at home (expensive option!)
Using body weight
- Push-ups, pull-ups at home (least expensive option)
- Yoga or Pilates DVD at home
- Yoga or Pilates class at gym
- Variety of plank exercises (includes body resistance and cardio--also cheap)
- Boot Camp classes (incorporate body resistance and cardio)
I have tried every one of the above resistance options, except for boot camp classes. Because most of them are held at 0-dark-thirty, the exact time I’m up trying to pray and drink coffee before my kids arise for school. Trust me, no one wants me to skip my early morning coffee and prayer.
But I hear boot camp classes are a blast.
All good exercise programs incorporate both cardio and resistance training. For the ones I personally recommend, click here.
The most important thing you must know about doing weight resistance is how to perform the exercises properly. Doing any kind of weight resistance make us very prone to injury if the exercises are performed wrong. There is so much info available on proper form, there’s really no excuse for any of us to be hurting ourselves due to improper form.
A personal trainer is an excellent option, especially if you are a beginner. But trainers can be pricey. (See my post 5 Reasons You Need a Trainer for more on this.) The good news is, any good DVD will show you proper form. You can also find a ton of websites with tutorials and pictures.
Or you can all come over to my house and I’ll help you out. Wouldn’t that be fun? Though, you’re probably afraid I might slap you. I wouldn’t really slap you. Seriously, I wouldn’t.
Do you do resistance training?
What kind? If not, why not?
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I'm from Bella Mella, and I completely agree with your article. All women need the weight/resistance training, and yet, it's what they avoid the most. A well balanced workout routine is key to overall fitness. Great article!
ReplyDeleteI do The Shred a couple days a week and on the off days that I run, I do pushups and the plank.
ReplyDeleteThere is something about that magic age of 35. When I did adult gynecology practice it seemed like so many women hit that point and begin to gain weight. They would be searching for other causes like a medication, thyroid disease ect.. but it just some kind of metabolism shift that means we need less to eat and need to workout more- not fair!
ReplyDeleteSay it isn't so!!!!
ReplyDeleteThat's what my brain thinks when I've run 5-6 miles, along with..."What???!! That isn't enough?!?!"
I used to be a toning/sculpting "hater." There, I've said it.
But now, as I've tried to be at least a little more consistent, I've found I really like seeing the definition in my chicken arms. And the fact that I feel stronger. And even though there isn't the immediate runner's high I still feel really good when it's done!