It's time to up your fitness! A 20 minute brisk walk a day and crunches are a great start, but to re-shape your body-specifically tone your muscle-strength training is key! Strength training will tone your muscles and improve endurance (for you your walks and playtime!!) It will make us look and feel leaner and help us to burn more calories. Strength training is also a key component to dodging osteoporosis when you are older.
To tone muscles (as opposed to bulking up) execute a high number of reps for each exercise. For example, work your way up to 3 sets of 15-20 reps. Your muscle gains more benefit from the controlled releasing of the weight, or the lowering back down to starting position so be sure to concentrate not just on the lifting of the weight. It is also important to rest in between each set of the exercise and in between each exercise. To begin your strength training routine, start with 1 or 2 exercises for each muscle group. It is typical to train a large muscle along with a smaller muscle each day. For example Back and Biceps and Chest and Triceps.
Today I challenge you to begin your own strength training habit! It is my exercise goal this month to add my strength exercises into my 20 minute walk 2 days a week. I will be using a resistance band because it is easy to carry with me. Here are some great exercises using a resistance band, although you can do most of these exercises easily with free weights!
Resistance Band Exercises
Remember-don't be a perfectionist!! If you don't have weights or a band, drop down and give your self 20! Push Ups and tricep dips are great no-equipment needed exercises to tone lots of important muscle groups!
Got a great link for some exercises? Comment below or post at Healthy Mamaz on FB!!
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