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Strength Training - Why Bother?

Saturday, July 06, 2013

emoticon As my SparkFriends know, I LOVE to walk! I also love to run, but my knees limit how much of that I can do. So walking is my major source of cardio exercise.

emoticon But strength training? I have a love/hate relationship with ST. I LOVE the muscles I see in my biceps and shoulders when I do it faithfully, but I've just never managed to LOVE the DOING of it!!

emoticon In the past two years I've done ST rather sporadically, but I haven't TRULY managed to make it a HABIT. I've made lots of OTHER healthy habits like drinking water, eating freggies, and logging my food in the SP tracker, but a true habit of ST has alluded me until recently.

emoticon What changed? I QUIT trying to do it the recommended two to three days a week. Instead I aim for SIX days a week, but only 10 minutes a day. FlyLady gave me the idea when she convinced me that I can keep my home clean and free of clutter by doing it in 15 minute intervals. That's SET A TIMER and JUST DO IT intervals. I figured if I can de-clutter my home (something I've been wanting to do ever since we MOVED here four years ago) then surely it will work for ST!!

emoticon Then (when I was complaining about how I hate it) my SparkFriend Natalie gave me another great idea. I've mentioned that I keep myself out walking for long periods by listening to audiobooks. That's right - I'm READING while I'm walking. So Natalie said, why don't you listen to your book while you do ST?

emoticon What a novel concept! And its WORKING!! My favorite thing to do is to come in from walking and (without even turning my iPod off) come right in and begin my ST. But its summer now in Georgia (i.e. hot and humid) and even when I walk quite early in the morning I come in dripping with sweat - NOT the ideal time to jump right into ST. So now I change clothes, eat breakfast, THEN do my ST. But come fall I'm going back to the other method - it was seamless and I still had those nice endorphins swimming in my brain!!

emoticon Just in case I lose my ST mojo, I'm saving these articles I read today - the first two are on ST and the third is on getting back on track (I'm doing good so far this holiday weekend but I KNOW sooner or later I'll need it - you might too). I'm putting them in this blog so I'll be able to find them:
'7 Strength Training Excuses: Busted!'
Here is a sample from the article: "The benefits of weight training are numerous, including increased muscle strength, balance, bone density, lean muscle mass, insulin sensitivity and cardio endurance—not to mention that strong, lean muscles simply look better! So if you've been making excuses and opting out of weight training, read on to get the (nice) kick in the workout pants that you need to start benefiting from regular strength training."

and this one: 'Strengthen Your Heart with Strength Training'

Another sample: "The latest research shows that strength training doesn't just build strong muscles and bones; it offers big benefits for your ticker, too. That's why the American Heart Association (AHA) recommends it as a tool in maintaining heart health, preventing heart disease, and even helping those with heart disease to improve their condition."

And last '25 Ways to Get Back on Track'

Again, a sample: "Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!

Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since."

emoticon Stay strong, my friends, and we won't NEED that last one!! But if you've been having a hard time making ST a habit, take a few minutes to read the other two. Knowledge is power, and the more reasons we know WHY we should be doing it (other than how those gorgeous new muscles look!) the more likely we'll be to be sure to JUST DO IT!!
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Member Comments About This Blog Post
  • SUZQ45
    You've got some great information there! I'm not much for ST but am trying to make it a habit again. Food for thought!
    1552 days ago
    This is excellent. I was talking to my neighbor across the street the other day and she said that they have finally figured out why it may take woemn longer to lose weight. Most of us leave out strength training, It burns more calories than doing cardio. What were we thinking! It sounds right.
    1552 days ago
    way to go
    1563 days ago
    Ha! I know you are a walking maniac, you ALWAYS have me beat on the Fitbit friend feed!

    Your blog got me motivated to do a SP strength training video this morning. But usually I rely on classes at the fitness center because ST is something I put off until it doesn't happen. Great links, by the way!!!
    1564 days ago
    Good blog! I like to ST, but don't do it as often as I'd like!
    1564 days ago
    Thanks! I've been struggling with strength training. This blog may make a difference for me!
    1564 days ago
    Awesome! Glad you found some tricks that make it work for you!
    1564 days ago
  • POPSY190
    My feelings exactly about ST; your approach is brilliant.
    1565 days ago
    Love that FLYLady's ideas apply to so many areas of life!! Way to go on the ST!!
    1565 days ago
    Great blog
    1565 days ago
    Great blog, Marilyn. I like your (and Natalie's) novel novel concept. emoticon
    1565 days ago
    Great idea. I'm doing strength training now 2 to 3 times a week. Most weeks 3 times. I pay for a membership in the gym so I want to use it. I can see and feel the difference gaining muscle makes. emoticon
    1565 days ago
    Excellent blog! I've fallen off the ST wagon, although I've done a grand job in upping the cardio. Your blog will help me have the right attitude to get back on track with ST and I also plan to implement 10 minute tidying up periods in my home. :D
    1565 days ago
    I've bookmarked that "ST no excuses" article from today. Leave it to SP to read my mind.
    1565 days ago
  • PATTYR81
    Thanks for sharing!!!
    1565 days ago
    What a great blog! You did a terrific job exploring SP for help. emoticon
    1565 days ago
    What a great idea to continue the audio book!!!!! ST is just boring to me!!! And that's why I never seem to do it! Thanks for the reminder!
    1565 days ago
    emoticon blog! . I love how powerful ST makes me feel, but don't like doing it either. Congrats on working in another healthy lifestyle habit
    1565 days ago

    Comment edited on: 7/6/2013 6:11:25 PM
  • CAT125
    I HATE strength too, but I do it! When I get this fat off...the muscle will be there!
    emoticon emoticon
    1565 days ago
  • KANOE10
    Great blog. That is a good idea to listen to audios when you st. I am used to st now and like my muscles.

    Thanks for sharing the info.. emoticon
    1565 days ago
    Marilyn, I am thrilled that I was able to motivate you a little bit. I must admit that I do not have anything that resembles a ripped muscle but over the past two years I have slowly and steadily increased my weights and endurance with ST. And if you have a book where the plot is not to intricate, you can keep your iPod on!

    I also have the benefit of doing it on a weight circuit at the gym where they keep track of the weigh and the reps for me and they keep my records in their computer so that I can easily see where I have been and what I should aim for.

    emoticon emoticon emoticon
    1565 days ago
    Best wishes with st. I have had my struggles with it too. But after coming across a vet named alex minskey. I was put to shame. He is a veteran that got his leg blown off while serving our country. He was unconscious for a few weeks. Nearly lost his life. Did lose one of his legs. He hit a hard spell and started to drunk etc. WOW who could blame him?? He found that working out help him feel better and from there some folks came across him while he was at the gym and ask if he would be interested in doing some modeling. Well this day he's a underwear model. When I see him I do not see his leg but a fighter, veteran, determined to push thur the hardships. Now if he can do it surly I can! He has a tight bod and he is a cutie. I have him in my signature page and on my Pictures. WARNING if you Google him up you may find some racy photos. Rightly so he is a underwear model. He is extremely easy on the eyes. emoticon
    1565 days ago
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