INTEGRITY HEALTH AND FITNESS
"STRENGTHENING THE BODY, MIND, AND SOUL"
Watch a documentary about people who lift weights and you’ll likely be watching some of the world’s elite body builders hone their physique to abnormal largeness. Take a peek into your local gym and you’ll see something quite different. Sure, there may be a handful of body builders there, but they’re lifting right next to an accountant, a store clerk, and a retiree. That’s because all these people realize one thing: resistance training is for everyone. We use kettlebells, hand weights, resistance bands and body weight as tools to build strength but don't be afraid of getting "bulky". A lot of reps using light weights can be a great benefit. It's never boring and you never know what combinations and number of reps we use to keep those muscles confused.
Here are nine reasons to include resistance training into your workout:
#1: You Get Happy
Yes, exercise of any kind gets the happy chemicals running through your body, but lifting weights seems to have an advantage on your happy level. Why? Lots of reasons that are listed below.
#2: You’re More Useful
You were born with a great affinity to do something. You may be gifted to argue cases in court, cook an amazing meal, or keep cool while caring for a dozen 5-year-olds. Lifting weights helps you do each of them better. On top of that, it gives you the capacity to lend a helping hand when someone is struggling to lift a heavy box or open a stuck door.
Suddenly, you’re not stuck waiting for help when a demanding task is put in front of you. Instead, you bend at the knees and get to work.
#3: You Get Focused
If you’ve ever struggled with trying to figure out what to do at the gym, I’m here to help. That includes lifting weights. As your strength and the amount of weight you lift increase, intense focus is required to avoid injury. This focus in the gym—if you let it—will carry over into your non-gym activities.
#4: Your Body
Lifting weights does so much for your physique. Push yourself hard enough and your body will amaze you constantly. But your physique isn’t the only beneficiary of weight lifting. Lifting helps your body fend off illnesses and injury by helping you shed unwanted pounds, lowering your blood pressure, improving your heart function, and more.
#5: You Do the Impossible
When you start lifting weights, you can’t imagine lifting any more than you do in your first session. Three weeks later, you’ve already passed the impossible mark. By doing this over and over, you pick up a mental toughness and confidence that will aid you in all areas of life.
#6: You Eat Better
Have you been struggling to keep your daily calorie count down? Nothing helps you stay in line better than working out. Your regular weight-lifting routine makes you more aware of what you put in your body, making it easier to say “No” to those temptations that are always around the corner.
#7: Your Bones Get Stronger
While the first thing you may notice after lifting weights is stronger muscles, your bones are also secretly gaining strength at the same time. Since the risk of osteoporosis and broken bones only increases as you age, guarding against them with weight lifting only makes sense!
#8: Your Balance Improves
Staying on your feet may not be an issue today, but as you age, it will become one of your top priorities. This is especially true considering how often elderly people lose their balance and wind up with life-altering broken bones. Lifting weights at any age will give you a balance boost that will last throughout your life.
#9: Your Brain Function Increases
Believe it or not, people who lift weights aren’t the meatheads they’re made out to be. Quite the opposite. Research has proven that lifting weights actually has the power to improve your brain’s ability to do its job.
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.
The best core exercises may surprise you. It's not enough to just do ab crunches and sit ups. To build a strong core you need to exercise a variety of muscles, from your hips to your shoulders.
Most people think of the core as a nice six-pack, or strong, toned abs, but the truth is that the abdominal muscles are a very small part of the core. The abs have very limited and specific action, and what experts refer to as the "core" actually consists of different muscles that stabilize the spine and pelvis, and run the entire length of the torso.
When these muscles contract, they stabilize the spine, pelvis, and shoulder girdle and create a solid base of support. When this happens, we can generate powerful movements of the extremities.
The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight, and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective. We use a variety of exercises to tone the core that involve standing and lying down. Always have a floor mat handy because the floor exercises can sometimes be grueling!
You need cardio exercises in your fitness program. Why? Because cardio exercises strengthen your heart and lungs. Cardio: short for cardiopulmonary -- as in heart and lungs, as in vital organs, as in no good health and fitness without strong ones. Weight loss, stress reduction, and more energy are also benefits of cardio workouts.
What are Cardio Exercises?
Cardio exercises elevate your heart rate and keep it elevated for a continuous period of time.
Aerobic exercise is another name for cardio. How high your heart rate needs to be in order to make an exercise cardio depends on your level of fitness. There are target heart rate calculators that will help you figure out what your maximum heart rate is and what percent of that you want your heart beats per minute to be for cardio benefit. As for how long to exercise for, the American College of Sports Medicine suggests 20 minutes of vigorous cardio 3 days a week, or 30 minutes of moderate cardio 5 days a week.
10 Benefits of cardio training:
Stronger heart and lungs
Increased bone density
Reduced risk of heart disease and some types of cancer
Temporary relief from depression and anxiety
More confidence about how you feel and how you look
Setting a good example for your kids to stay active as they get older
We use a variety of cardio exercises so this portion of our program never gets boring. We run inside, outside, up stairs, and use a lot of different equipment and team activities to work those heart and lung muscles. You will build up your stamina in no time!