Strength-Training: All You Need is 15 Minutes, Twice Weekly

October 25, 2012 By: consultant 5 Comments

So many of us fall off our fitness and weight loss programs because we are just too busy at times to fit it all in.  When a workout routine is lengthy, we find ourselves skipping it more often than not.  What most people do not realize is that for the strength-training aspect of a fitness routine, we really only need to commit to 15 minutes, twice per week.  If it sounds too good to be true, read on to learn how to organize your workout in the most expedient and effective way.

Anyone doing cardiovascular activity realizes that it is usually focused on the lower body.  Except for swimming, most aerobic activity stimulates the lower body to maintain strength and muscle.  Even people who do not do formal cardio exercise, still walk, get up and down from couches, chairs, and  climb stairs, etc. What many people, don’t realize, however, is that unless their upper body is also worked somehow, it starts to lose muscle after age 30; without regular and consistent stimulation, upper body muscles atrophy and lose tone and shape.

The key is to follow a balanced program for your upper body resistance, and to make sure that each targeted muscle reaches “temporary muscular failure” (the inability to do one more repetition) by 15 repetitions, at the maximum.  A two set routine gives a person 85% of the strength they could receive from any multi-set routine, so doing two sets for each body part provides plenty of stimulation to encourage the growth of new muscular tissue, as well as forcing the bone to gain density.

Since after the age of 50, the overall process of muscular and skeletal atrophy increases dramatically, it is imperative that the over 50 population includes weight training as part of their weekly routine. Fortunately, it’s never too late to begin a weight training regime! Research shows that even people in their 80’s can fortify their muscles through regular weight training!

If you are looking for a simple and easy to follow, 15- minute upper body routine, come to Shane Diet Resorts and tell one of our Professional Trainers.  They will prepare a personalized strength training routine tailored to your individualized needs.  Our Fitness Instructors are trained to take into consideration any physical limitations you may have and create alternative exercises for you.  Either way, try to incorporate some upper body stimulation in your weekly routine to maintain muscle strength and shape throughout your life!

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