Weighting Does Your Body Good

Lifting weights is part of my workout regimen and sometimes I forget that not all women include strength training in their exercise program. I would like to encourage all women to drop their hang ups about lifting weights and pick up a set of dumbbells, resistance bands, use their body weight, or machines.

I've met women who only do aerobic exercises such as running, dancing, or cycling to shed the pounds and stay in shape. Some of these women are also concerned about their flabby skin. In actuality, a complete exercise program includes cardiovascular, muscular strength and endurance, flexibility, and body composition. 

Cardiovascular exercises are great for weight loss but resistance training adds an extra kick to the process. Strength training helps increase muscle mass, build bone density, raise metabolism to burn fat (as long as you're making healthy food choices), and improve the shape of your body. For instance, women want to have Mrs. Obama's arms and in order to get toned arms, it's important to include weight training.

Aerobics and Fitness Association of American recommends strength training a minimum of 2 - 3 days a week on non-consecutive days for each of the major muscle groups (arms, shoulders, legs, back, abs, hips, and chest). AFFA recommends 8 - 25 repetitions and 1 - 4 sets (only one set for beginners) depending on your focus. I usually do 2 - 3 sets of 8 - 15 repetitions. The muscles I'm working are tired by the second or third set depending on how heavy I lift.

I enjoy weight training, how it makes me feel, and how it changes my body. I also like it because it increases my bone strength and I hope that will help prevent osteoporosis. Here's to lifting weights and to your health!

Back to Teaching Group Fitness Classes

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I have the opportunity to start teaching group fitness classes like I used to! I taught my last group class in 2001 and I've missed it ever since. I stopped teaching due to burn out. In addition to not teaching, I let my certification expire.

During my marathon training, I thought about many things and made several decisions during my runs. I made the decision to get my certification again because working out and helping others in the fitness industry is something I enjoy very much. I took my test in May and passed! I'm now an Aerobics and Fitness Association of America certified group fitness instructor.

My next step is to audition for the opportunity to teach classes at LA Fitness. I've been practicing my warm up, cardio and cool down portion as I get ready for the big day. I enjoy teaching step aerobics but I'm also capable of teaching boot camp and kick boxing. I'll be happy to teach any of these classes. I'm going back to teaching group fitness classes and I'm excited! Heres's to your health!

Fell Off the Exercise Wagon

I went to the gym for the first time in a week because other things in my life took over my time. The days were filled with waiting for a Sears repair technician for two days, looking for hours for a range for our kitchen, getting my house ready for my family to visit from Washington State and entertaining them along with my in-laws for graduation weekend.

Staying up for long hours catching up on conversations, cooking and cleaning just made me too tired to get up and workout. Besides walking from here to there and frolicking in the swimming pool, I didn't do any high intensity exercising. It's unlike me to go more than three days without exercising and part of me feels guilty but that won't stop me from getting back to my normal routine. I'm glad the busy schedule is over for my family and me.

Sometimes, life events makes it challenging to fit in exercise but here's to your health as you fit it in as much as you can at least four times a week!