Monday, July 11, 2011

Week Seven: Resistance Training

Good day everyone and how was your weekend?

I hope most of you are still committed to your fitness goals and maintain a healthy lifestyle. Before we proceed to this week’s topic, you must have already felt different about your body after stretching in your training and making it a part of your daily routine. Stretching also helps in reducing soreness after a resistance or cardiovascular workout.

Why Resistance Training
Resistance training is targeted to improve low fitness levels, poor trunk strength, and deficits in movement mechanics that can offer obvious health and fitness benefits to every one. Even if you don’t intend to develop a better body shape, they are still very beneficial exercises to improve your overall health.

"Health is wealth"

Benefits of Resistance Training
  • Increase Basal Metabolic Rate (BMR)
  • Increase strength
  • Improve body composition
  • Increase bone mineral density
  • Increase cardio-respiratory fitness
  • Increase resistance to injury
  • Enhance mental health and well-being
Resistance or strength training use many methods to increase ability to exert or resist force. Free weights, own body weight, machines, or other devices provide resistance.

When and Where
Many people assume that to keep fit and exercise they have to go to the gym.  In fact this is far from the truth. If you can stand, sit, squat, and lay flat on the floor that means you have enough space to performance your resistance training. If you take health and fitness seriously, resistance training can be done even in the office. The most common way of doing this is with weights or involve resistance. But there are many other ways too. It all depends on your creativity. For start, you should have the right training equipment or tools. Don’t worry,  you can get them from almost anywhere and its cost effective.


                                                 Resistance Bands 

                                                             Dumb Bells

                                                            Medicine Ball




                                                            Interval Timer

                                                           Program Card

To get you in the momentum with exercising firstly you need to know how to perform the resistance exercise techniques. At the beginning of the training program, correct technique of the exercises involved and proper postural alignment should be emphasized, and the resistance and number of sets should be kept low. A single set per exercise may be suitable for you. The best method to improve your form/technique is to practice and perform more repetitions on the exercise. Your training program should consist of the 7 Primal Movement as it is very beneficial to your daily lifestyle.

Resistance training alone measured quality of life. So therefore, resistance exercise is considered to be effective in the prevention or reversal in many kind of disease. It can be done anywhere and mostly anytime.

Action Plan

  1. Purchase and perform the exercise with your favorite exercise tools
  2. Record every workout session in a program card
  3. Enjoy the workout and your transformation
  4. Always stay positive and consist

Next weeks’ topic

 Prevention of Injuries

 Common Injuries

 Managing Injuries

Sources & Images courtesy of:

Learn More About Healthy Lifestyle:

WeeK 1: 
Healthy Lifestyles "It's Now Or Never"
Week 2: 
Healthy Lifestyles "The First Step"
Week 3: 
Healthy Lifestyles "The Food Pyramid"
Week 4: 
Healthy Lifestyles "Target Heart Rate"
Week 5: 
Healthy Lifestyles "The Benefit of Exercise"
Week 6: Healthy Lifestyle " Posture & Stretching"

To Contact Fitness Coach Kmaru:

Muscle activation

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