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SIMPLICITY MAKES A STRENGTH SESSION SEEM TO GO FASTER, I think. When there isn’t a long list of separate exercises to check, each performed without or with different dumbbell weights, kettle bells, or medicine balls I can memorize and proceed to move through them with ease. Soon it’s time to repeat the set one or two more times.
All of a sudden, I’m done! Simplicity may be why people who use machines love them. Just dial in the weight and go. Check out this 2017 offering from Emily Abate for Shape.com. The list includes:
https://www.bodybuilding.com/content/how-many-reps-should-you-do.html As Abate says, “In addition to making you feel like a total badass, lifting heavy can fight osteoporosis and torch calories”. She refers to a study that “found that women burned nearly twice as many calories in the two hours after their workout when they lifted 85% of their max load” for 8 repetitions than after 15 repetitions of lifting 45% max load (more reps with lower weight loads). Experiment with weights to find which number of pounds works best for your level of training. If you can lift 8-12 or more reps, you might think of choosing a higher weight with which fewer reps are possible. Start with 2 sets and work up to three before increasing dumbbell weight. Consider training like a bad*** and performing this one dumbbell weight session just two times in one week. Possibly you’ll feel stronger and more in control by the second session. RUN & MOVE HAPPY! https://www.shape.com/fitness/workouts/essential-full-body-heavy-dumbbell-workout? https://www.bodybuilding.com/content/how-many-reps-should-you-do.html *I substitute the weighted sit up with a seated oblique twist. It seems to be easier on my lower back and work the “fat tire” area at my waist a bit harder. The verywellfit.com article includes easier and harder variations of the standard exercise. https://www.verywellfit.com/seated-oblique-twists-with-medicine-ball-3120067
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BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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