Increases after burn - high intensity strength training can actually help you burn extra calories for hours after your workout
Prevents loss of lean body mass that happens after dieting and/or aging
Changes your body composition which helps shape your body and keep you healthy
Strengthens bone and connective tissue long with muscles
Keeps your strong and active as you get older
Improves co-ordination, balance and may help prevent injuries
Here's a simple home strength workout - no equipment necessary!
warm up 5 mins - walking on the spot, wall pushups, high knee walking on spot, arm circles, shoulder shrugs, skip on the spot, jumping jacks, bicep curls....
Push ups
Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.
Bridges
lie on the ground on your back with knees bent and feet on the ground. Arms by your sides, palms facing downwards. Lift your hips towards the sky, squeezing your butt and as you push upwards. Hold in the bridge position for a few seconds and then with control lower your butt back to the ground. Repeat 10 times
Squat-Thrusts (great cardio blast)
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Repeat 6 times
Basic One Leg Squat and Reach:
- Place an object on the floor about 2-3 feet in front and to the left of your left foot.
- Balance on your left foot; raise your right foot off the ground.
- Slowly bend your left knee and lower your torso.
- Reach forward with your right hand and touch the object.
- Maintain your balance by extending your right leg slightly.
- Be sure to keep your left knee over your left foot.
- Touch the object, pause, and return to the start position.
- Maintain a slow and controlled movement throughout the exercise.
- Repeat the exercise 8 times. Switch feet and repeat on the other side.
With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. Aim for 30secs to begin and work up to 1-2 mins
Superwoman
Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs is an option. Repeat 5 times
This mini circuit can be repeated 2-3 times. For more variety you could add skipping, shuttle runs or stationary bike sprint intervals (10 secs fast, 20secs slower repeat 5 times)
Invest in a pair of 3kg dumb bells and add a few exercises such as bicep curls, overhead presses, bent over rows, tricep extensions
Always finish with some stretches.
