Exercise is an essential part of a healthy lifestyle, and it’s so beneficial that you can safely include it in your daily routine. However, simply getting your heart rate up won’t necessarily yield all the results you’re hoping to see from your workout. If you’re exclusively focused on cardio—a mistake many women make when they start to hit the gym—you may not see optimal benefits from your time spent exercising. However, by incorporating strength training into your routine, you can maximize the results of every workout.
Even if you do have some experience with weightlifting and other types of strength training, it’s helpful to work with a personal trainer to ensure that you are safely targeting the right muscle groups with proper form. Body Essentials can bring personal training to you with convenient online programs that offer plenty of variations to adapt to your increasing strength. Here’s a closer look at the benefits of strength training that you can look forward to.
Often, women will shy away from strength training in favor of cardiovascular workouts. This trend originates from the misconception that lifting weights will lead to added muscle bulk. But for women, strength training yields lean muscle definition without much added mass—women only have about 10% of the testosterone men do, so we simply don’t tack on muscle the same way.
Along with more visible definition in major muscle groups, you’ll start to feel noticeably stronger. Strength training can bring empowerment, endurance, and agility, as you’ll be better able to perform in both your workouts and in everyday tasks.
When you want to lose weight, it may feel like a hard 60-minute cardio workout will have a more significant impact on your progress than 15 minutes of strength training exercises. While you will burn more calories initially with the cardio workout, the strength training exercise will provide continued benefits throughout the day. As you build more lean muscle, your metabolism will increase. So, you’ll burn more calories per day when you practice strength training. Therefore, if you’re also following a balanced diet, you’ll see accelerated fat loss.
You may also find that focusing on different muscle groups in strength training allows you to design a workout routine that yields specific results. For example, you might focus more energy into toning the muscles in the upper and lower back to improve your posture.
The body naturally undergoes changes in the aging process that make us more prone to injuries, such as sprains and broken bones. While you can’t stop time from moving forward, you can fortify your body to prevent injuries by building more muscle tissue. Stronger muscles help absorb impacts from everyday activities, reducing the strain on the bones and joints. In addition, this type of exercise will help you maintain a healthier weight range for your frame, which reduces the added strain from excess body weight. For example, being just 10 pounds overweight can put about 40 pounds of pressure on your knees with every step you take, so managing your weight with strength training can be monumental for preventing injuries.
There’s also an emerging body of evidence that weight training can alter bone composition by increasing spinal bone mineral density. Therefore, it could be your best defense against osteoporosis, which is incredibly common in older women. Although damage from osteoporosis cannot be reversed once it starts, prevention through strength training at any age can have a profound impact.
Any type of exercise, including strength training, will release feel-good chemicals in the brain (endorphins, dopamine, serotonin, and norepinephrine), which immediately boost your mood and reduce stress. The benefits can extend well beyond those first few minutes after your workout, however. You may begin to sleep better, respond to stress differently in daily life, and have more confidence in yourself and your fitness. Emotional wellness is just one more good reason to include strength training and other workouts in your daily routine.
Cardiovascular exercises like walking, running, and biking are those most strongly associated with heart health. That’s because these workouts increase your heart rate over an extended period. Still, you should not discount the benefits of weight training for your heart. Strength training has been shown to both reduce LDL cholesterol (the bad kind) and alter the way the body processes sugar to reduce the risk for type 2 diabetes. High cholesterol and diabetes are both among the most common cardiovascular health risk factors in American adults.
If you are ready to transform your life with a personalized fitness journey alongside a dedicated personal trainer, connect with Body Essentials. We offer several virtual training programs, including on-demand personal training, group training, and group fitness classes. Schedule your free consultation with us to find the program that’s best for your goals!
For many people, physical activity isn’t something that comes as a part of a normal daily routine. Especially if you work a job that requires sitting at a desk for significant portions of the day, you may have trouble getting the exercise that you need to stay healthy. Therefore, you might consider adding a daily workout to your routine. Doing so can have numerous perks for your health. Continue reading for a look at the benefits of daily exercise and some tips for designing a routine that you can stick to.
You’ve probably heard of a runner’s high before—maybe this is even a sensation you’ve experienced. But feeling good because of exercise isn’t exclusive to runners. Your body needs to move to stay healthy, so it rewards physical activity with the release of brain chemicals that improve your mood, help you sleep, and help your mind feel sharper. In addition to feeling good right after you work out, you’ll notice an immediate effect of reduced blood pressure. Over time, daily exercise will have even more benefits.
Longer-term benefits of exercise can be achieved without working out every single day. If you get moving on most days, you’ll notice far reaching positive effects on your health. Perhaps the most important benefit is for your heart—regular exercise strengthens your heart and reduces your risk of cardiovascular disease. It also lowers the risk of at least 13 different types of cancer.
Thanks to benefits like improved coordination, stronger bones, easier weight maintenance, and better balance, daily physical activity also helps reduce your risk of fall-related injuries as an older adult. Furthermore, studies have linked daily exercise with a lower risk of Alzheimer’s, depression, and other conditions that can impact your brain health. In addition, there’s a growing body of research that suggests a link between exercise and improved immune function. Given this data, it’s safe to assume that your fitness routine may pay off in ways you don’t yet even realize.
Because muscles need time to rest and repair after a hard workout, you might wonder if it’s okay to work out every day. In most cases, it’s safe and deeply beneficial to exercise every day or on most days of the week. The best way to work out daily is by varying your routine to give different muscle groups a break and prevent yourself from getting bored. Utilizing group fitness classes or on-demand training is a great way to keep your work out varied and dynamic. You can also select classes based on your target muscle group.
Ideally, you’ll include endurance exercises, such as moderate to intense cardiovascular workouts, as well as strength and flexibility exercises like weightlifting or yoga.
The CDC recommends getting about 30 minutes of moderate exercise daily (moderate meaning that you’re having to put in a strong effort, but you’re not giving 100% throughout your workout). Even better, you can shoot for about half of that time to be comprised of intense physical activity. You can, of course, work out for longer sessions each day, but simply increasing the intensity of your workout may have better results. It’s better for your fitness to do a short workout each day than a long workout occasionally. So, even if you can only put in 5-10 minutes, it’ll be much better than no workout at all.
If you’re feeling tired or sore, incorporating stretching into your exercise routine can help. Even in the absence of soreness, dynamic stretching before a workout and as part of your cooldown helps reduce your risk of orthopedic injuries and improves circulation. Taking a Mind-Body group fitness class can introduce you to some gentle stretches to move your body, relax the muscles, and connect your movement to your breath.
Despite the numerous benefits of daily exercise, it may still be challenging to take that first step and start a new fitness routine. Alternatively, maybe you find yourself regularly starting up and burning out with the same set of exercises. Working with a personal trainer can help you overcome these hurdles. A trainer can offer accountability to help you stick with your workout in addition to offering new and exciting ways to get moving. Even more importantly, a personal trainer can ensure that you’re going at the right pace for your current fitness level and utilizing the right form in your workouts. This means that you’re less likely to get sidelined by an injury that prevents you from reaching your goals.
Find fun and welcoming fitness classes along with online personal training at Body Essentials. We offer a variety of virtual programming to help you get fit and stay fit on any schedule. In addition to great workouts, we offer ongoing support and motivation to keep you focused on your self-improvement goals.
Do you tend to stay motivated when you have peers encouraging your progress and offering a little friendly competition? If so, you may be a great fit for semi-private training! Body Essentials provides semi-private group training in a virtual setting to create an affordable training option that can be adapted to any schedule. This is a more attentive program than on-demand training but offers more flexibility than traditional one-on-one training. Continue reading for a closer look at semi-private personal training.
Your semi-private training will take place in small groups of 2-5 members with a dedicated trainer instructor. These weekly sessions are 60-minutes long, and they’ll be designed around both individual and group goals. Semi-private training groups are organized based on common goals and fitness levels, so you’ll get the individualized attention you need. You’ll also have a great support network built into your personal training program. By following this program headed by a certified personal trainer, you’ll enjoy these benefits:
Good candidates for semi-private training are those who may want to ramp up their fitness but aren’t quite sure how to start. Alternatively, you may desire to work with a personal trainer but just don’t have the budget for one-on-one training. Semi-private personal training is a great solution that’s affordable and flexible for a variety of different schedules. If any of the following statements resonate with you, semi-private training may be a great fit.
Semi-private training can eliminate many of the hurdles and excuses that may stand in the way of your fitness goals. With a lower cost than other training options, it’s easier to find room in the budget for this training program. In addition, you’ll have flexibility with scheduling your group sessions and participating in fitness classes. Plus, you’ll never get bored because there is such a wide range of classes to explore. And your trainer will be there along every step of your journey, helping you find new ways to challenge yourself and continue seeing results.
To get started with semi-private personal training, Body Essentials will connect you with one of our certified personal trainers for a consultation. We’ll recommend a training group that fits into your fitness goals and your schedule. Then, you’ll check in with your trainer in weekly group sessions and get unique recommendations for your daily workout routine and continuing progress.
In addition to personalized attention from your coach, you’ll have access to group fitness classes. Like your semi-private training sessions, these are led by certified trainers and cater to a wide range of fitness goals. Group classes include Spinning ™, circuit training, TRX, mind-body fitness, and total body blast. Many of these workouts require little or no equipment. So, you’ll have no trouble doing them right at home. Your trainer will guide you to the right classes and workouts for your body type, goals, and current fitness level.
Just like working one-on-one with a trainer, semi-private training holds you accountable for your fitness goals and ensures that you’re safely challenging yourself with new activities. Because everybody’s physiology is unique and there’s always a potential risk of injuries with any exercise routine, working with a trainer is advisable at all fitness levels.
Discover the benefits of semi-private group training for yourself with Body Essentials. Our personal training programs are 100% virtual, so you can participate in healthy exercise with us anywhere on any schedule. Contact us today to start working toward your fitness goals.
Starting Monday March 8th, we will be launching our newest live online group training option, Adult Fitness Training. This program is perfect for adults who have not recently or ever engaged in a structured exercise program led by a certified fitness and health coach. Sessions will occur on a rolling basis on Monday & Thursday from 1:15pm-2:15pm and include all of the following:
As a result all participants will experience improvements in:
...to name just a few
The cost is $97 per month.
To register, learn more or set up a consultation, contact Christie @ [email protected] / 802-345-9644.
Enrollment is ongoing and a waiting list will be utilized as needed.