I know that to achieve my best body, I need to strength train. But do I? Not regularly. This is a huge workout blunder. In the past few months, I have read several articles and research studies about why strength training is so important. Spending all your time doing cardio is great for burning fat, but it’s crucial to include strength training at least twice a week. First, lifting weights builds stronger bones, which can stave off osteoporosis. And pound of muscle not only burns more calories at rest than a pound of fat, it also looks better. Imagine two pounds of sand sitting on a table. One pound is dry sand, loose, sliding all over. The other is wet sand, packed neatly in a brick shape. The same idea can be applied to a fit body versus an overly fat body. You might be able to pour yourself into your jeans, but you’re kind of all over the place.
One thing that is really motivating me to strength train is the reminder that if I had built up stronger muscles when I was training for the half marathon, I might have avoided injury altogether!
One reason women are so hesitant to do weights is because they don’t know how, and wandering into the weight room at the gym, where all the boys are, is incredibly intimidating. This is a great reason to use a trainer, even if it’s just for one session. Once they show you the moves, you’ll be more confident.
If you don’t have access to a trainer or a gym, you can do a strength DVD in the privacy of your own home. I swear by Quick Fix 10 Minute Solutions, but it has apparently been discontinued (which is a bummer because I’m already on my second copy). Still there are tons of other options on the market. Anything with 10 minute sessions is easy to stick to, which is why I love the options from Exhale Spa. Or you can look for a longer video that incorporates a little cardio, like Jillian Michaels’ Shred DVD. (I haven’t tried it yet, but it’s getting a huge response across the blogosphere and I can’t wait to give it a try!)
If you’re a true blue cardio girl, give circuit training a try. This is how I am got past my boredom when it comes to strength training. You do a short cardio warm up, and immediately do strength moves without resting between them. I like to do cardio, upper body and abs, more cardio, lower body and abs, and a little more cardio to finish. The cardio sessions can be short (a few minutes of jumping jacks or jogging in place) but your heart rate will stay elevated during the whole workout.
If you aren’t sure what moves to do in your circuit, check out this awesome circuit workout over at FitSugar !
I know how intimidating weights are, but commit for a short time. It offers enough variety to keep working out from getting boring. Replace one or two cardio sessions per week with a circuit routine and you will see and feel a difference in your body.
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