Carol Dean Therapeutic Massage LLC - Therapeutic Massage Studio offering Advanced Bodywork Techniques
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Incorporating weight training to your workouts

Using light weights in your workout can be beneficial for many reasons.
Please notice that I said light weights!
Unless you are planning to compete in body building events, there is no reason to load your joints past the therapeutic level of weight training.   

Years ago, I worked as an aerobics instructor at the YMCA also and enjoyed workouts in the gym.   It was painful to see so many people picking up weights that were way too heavy for them and watching their form deteriorate, which meant pain and injuries were inevitable.  

Instead of that nonsense, you want to incorporate a nice, easy training program, there are many books and web sites that will show you a reasonable routine to follow. If it's in your budget, maybe find a reputable, certified trainer to help get you started and hold you accountable.
 If you start with working your upper body then just be sure to give yourself a day of rest in between.   So, it would go like this:  Day 1- arms, shoulders, chest,  upper back and core work   Day 2 - Lower back, glutes and legs and more core work.  The core work (abdominals) can be added daily, or at least each time you do the light weight program..  it's your choice.                                                                    
Repeat this cycle at least one more time during the week..   no heroics or crazy long workout sessions..   slow and easy and then you will begin to notice that you are standing straighter, feeling stronger and hopefully you are hooked!
This way you can prevent excessive inflammation and soreness, which in a lot of instances will stop people from  returning to their weight workouts, and that is a shame.    Weight training is beneficial to our overall strength and balance, especially when you include a solid core workout to the mix.  One of the most important benefits is the potential increase in your bone density.  This is very good, because as  most of us know,  two  common issues we face as we age are lack of core strength and losing bone density.  So, good news!  Incorporating a weight program to your workouts, even if it's only 2-3 times a week will increase your odds for a stronger, more toned body.

So, how to get started?    It's the same advice as we discussed in an earlier post.   Start slowly and maybe only add ten minutes extra to your existing program.    Increase the duration of the workout over the following weeks.

The most important advice is to just get started, use a reputable trainer or an online web site or a good old fashioned book that you find in the fitness section of a book store.    Slow and easy will have you enjoying your next step to healthy muscles and tendons!!

P.S.    Dont forget to schedule your massage sessions to help you get the most out of your new routine,  massage can ease the soreness---a good therapeutic session will address the attachments and insertions of your muscles (tendons), helping to keep them supple and healthy.

16 Comments to Incorporating weight training to your workouts:

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assignment writing help on Monday, October 29, 2018 2:05 AM
An important aspect of any weight-loss strategy is exercise. Exercise normally means aerobics and other cardio workouts. But experts say that adding weight training to your exercise regimen will allow you to lose weight and build muscle at the same time. There is no need to lift heavy weights. It is enough to keep it at therapeutic levels. The outcome, after a few weeks, will surprise you. It's normal to feel pain. A massage session will relieve those aches and pains.

mrhami on Monday, May 14, 2018 11:49 PM
You don't know how many people you motivate
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I try to use weights in my training. It's pretty effective. And you know that.
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