Now everyone knows what cardiovascular exercise is. Cardio usually consist of people pedaling on a stationary bicycle, walking running or jogging on the treadmill or even performing cardiovascular exercise classes.
But with resistance training there seems to be an abundance of confusion and an never ending supply of misinformation. If you look at most regular people and they are lifting weights totally wrong and usually because of this day winds up injuring themselves quite severely.
You see resistance training is actually a great way to lose fat because it develops lean healthy muscle and muscle actually burns more calories than fat. Meaning you can have a 150 pound person who is made up of mostly muscle and compare them to a person who is 150 pounds and has a lot of fat and during the course of the day the person who is mostly muscle will actually burn more calories doing the same activities throughout the entire day as compared to the person who is mostly fat.
A good weight loss program should be performed approximately 2 to 3 times a week and it can be as simple as performing two sets of exercises for a specific body part and perform just 10 repetitions for each of those sets.
Now when you are performing these exercises make sure to take your time and lift the weights up slowly taking anywhere from 3 to 5 seconds and then slowly lowering it down taking approximately 3 to 5 seconds. This will increase the time under tention for that particular muscle and the longer the time under tension is the more muscle will develop.
And when you can perform the two sets of exercises for 10 repetitions very easily make sure to increase the weight that you are lifting. I would only increase the weight approximately 3 to 5%.
Please keep your resistance training sessions to no longer than 20 min. The mistake most people make when lifting weights is that they think they have to perform marathon sessions and work out for 1 to 2 hours with weights every day. When in fact short periods of resistance training with moderate intensity give you the best results for developing a hardly muscular body.
In addition to performing resistance training 2 to 3 three days a week I would perform 60 min. of cardiovascular exercise approximately 3 to 4 days a week. This combination of cardiovascular exercise and resistance exercise will give you the best results for weight loss and getting lean.
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Michael Kenny, D.C.
7439 Frankford Ave., Philadelphia, PA 19136
call me at 215-332-4770
Low back pain sciatica pain relief treatments in Philadelphia