I second resistance bands! There are a ton of great videos on Spark, and most of them take less than 15 minutes. If you alternate upper and lower body workouts, you'll get the rest period you need between workouts, and you'll only have to get up 15 minutes earlier in the morning.
You can also incorporate strength into your cardio. I recently started using hand paddles during part of my swimming workout, and the difference in my arms after a month is pronounced.
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Pounds lost: 39.0
Fitness Minutes: (35,097)
5/20/14 1:22 P
I totally second M@L. Start with no weights, just your own body. Once the bodyweight exercises become too easy, you might want to add some weights. Second to not strength training, one of the most common mistake is to lift too light weights and complain that strength training does not work. In order to reap benefits from strength training, you need to constantly overload the muscles, but only after letting them rest and heal from the previous workout.
``Don't break the chain." -Jerry Seinfeld ``Moments of silence are part of the music." -Anonymous
By choosing compound exercises that work several different muscles at once, it is quite possible to get an all-body workout in 20-30 minutes. A simple routine would be: * squats/lunges * deadlifts * planks * pushups (modified, wall or incline pushups if necessary) * pullups/lat pull downs/bent over dumbbell rows
You don't have to do a lot to start strength training. I agree. Definitely check out the fitness section. Coach Nicole has a bunch of short 10-15 minute ST work outs that you can try at home. You don't need a lot to start, just a set of hand weights as well as a resistance band or two.
If you don't have resistance bands, I'm going to encourage you to buy a set. You can find a set for cheap at any Walmart, Target, Sears or even TJ Maxx. Resistance bands are a great way to strength train if you can't afford a set of weights.
Also, keep in mind that some muscles are stronger than others. 5 pounds might be challenging for some exercises, but not others. That's why a person should have a selection of weights. If you do buy weights, I would recommend getting 5s, 8s and 10s to start. Example, 5 lbs might be just right for a shoulder press, but too little for a chest press. eventually, you'll need 12s, 15s and 20+ lbs weights.
Once you get into the heavier weights, you might look into a gym. Don't be afraid to challenge your muscles. You will not look like a body builder or get bulky if you lift a heavy weight. That is a misconception. Women don't pack on muscle the same way men do.
And don't be surprised if the scale does UP in the early weeks you do start strength training. That is not unusual. What you're experiencing is not an increase in muscle, but an increase in water weight. When a person begins strength training, it is not unusual to retain water. this is perfectly normal. Your muscles will release any excess water they don't need once they've adapted to the new routine.
Mostly, start with something simple like Coach Nicole's workouts. Do check out this book. Bill Philips Body for Life. It's a very good beginner strength training book that will teach you the basics. you can find it at any library or even Goodwill. I think it's out of print now.
Fitness Minutes: (6,555)
5/20/14 10:36 A
The fitness articles on here have a lot of good info, but here are some starting points: leave 48-72 hours between each full body ST session. ST works by creating tiny micro tears in your muscles and as they heal, the muscles get stronger. The rest period gives your muscles time to heal.
A full body ST routine could be: squats, push ups, dead lifts, pull ups, over head press, and horizontal rows. The videos section on here has a lot of resources on how to modify things for your level. Each exercise should be done about 2-3 sets of 8-15 reps per set. The idea is that you should be challenging yourself enough that the last rep in a set is the last one you can do with good form before resting. Provided I can get to the equipment that I want when I want to, I can complete that routine in about 30-40 minutes. Good luck!
current weight: -0.8 under
Fitness Minutes: (22,531)
5/20/14 10:28 A
Strength training. There ive said it! Every thing I read about weight loss mentions strength training but I dont know what to do. I could do a dvd if anyone has any recommendations? Do you think it would take long? Longet than 30mins? I swim and walk but those things I do after work. I would be wanting to do this before work which would mean setting my alarm super early!!! Im willing to do that but I know for continuity any earlier than approx 30mins I just wouldn't keep up. Can you help?
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