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:
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!
*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.
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.
EARNED 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.
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