Your exercise tip – How hard do I need to resistance train?
Gauging your intensity in resistance (or weight) training can be challenging, if you have only a basic knowledge of how it works and of the benefits from those intensities. There are three simple guides on the results you will receive from how hard you train.
Firstly, if you want to gain weight (or lean muscle) the amount of times you lift/move the resistance needs to be lower and heavier. Aiming for multiple sets (three to six) and lower repetitions in each set (four to eight times lifted/moved), will facilitate that process.
Secondly, to not gain too much muscle and to capitalise on the bodies ideal strength possibility, multiple sets with a repetition range of nine to 15 times in each set will stimulate that goal.
Lastly, if you are completing multiple sets, with a repetition range greater than 16 in each set (a circuit type format as an example), will burn calories at the time, building more stamina in the muscles, but will have a lesser effect on the long term metabolism.
All these guides have variances, depending on the individual. If you are after weight loss, ideally, the first option is where to start.
Your health tip – Meat and meat substitutes – are you eating too much?
The meat and meat substitutes food group is a food group which people question consumption of, based on either ethical grounds (how it is produced) or on the grounds of modification (through hormones, chemical interventions or the use of antibiotics). Where you stand on these subjects is personal preference, and will remain a well discussed subject for years to come.
This food group provides minerals like iron, potassium, magnesium, sodium, energy in the form of protein, fats (of which we do require small amounts) and vitamins B6, B12, and D. Australians do tend to consume larger amounts than the serving sizes recommended (1 to 3 serves per day) by the Australian dietary guidelines. Examples of a serve are 100 grams of fish, 1 cup of legumes or 85 grams of lean cooked chicken.
Exercise of the week
This week we cover an oldie but a goody for the abdominal and lower back structure, the modified or full plank. This exercise will teach and improve the body’s ability to ‘brace up’ the torso under control when lifting or undertaking physical activity (which protects the back). Tips for this exercise are:
- Start with the modified version if you have low strength levels or back/torso integrity issues.
- The plank is not recommended for those who have hernias or ladies who have acute abdominal separation issues after child birth.
- Keep the breathing controlled throughout. Make sure you come off the knees and return to the knees to keep unnecessary pressure off the lower back.
- If it hurts, stop.
Your life tip
If you are having sleep issues, try taking the TV out of the bedroom (if you have it there). This can lead to a more relaxed period, allowing the body to start to turn down in preparation for sleep.
This week’s wise words
‘Everyone makes mistakes. That is why there is an eraser on every pencil.’
Japanese proverb.
Have a great week and keep healthy in 2017. David.