Hola Amigos !
Whilst we have been talking and discussing about the essence and need of physical fitness, social fitness & spiritual fitness in our previous posts, let us now dive into detail about one of the most important and core aspects of physical fitness i.e. Strength Training.
Individual Preference for Physical Fitness
While I keep emphasizing on the fact that strength training let us quickly look at most common ways of ensuring physical fitness on a daily basis for people with sedentary lifestyle:
- Walk – 30 to 45 mins
- Brisk Walk – 30-45 mins
- Jog/Run – 5 to 10 KMs
- Cycling – 15-20 KMs
- Gym for Cardio – 45 mins
- Gym for Strength Training – 45 mins
- Swimming – 45 mins
- Sports like TT, Badminton, Squash etc. – 1 hour
I will be posting my personal fitness timetable / regime in another post soon but in the interim would like to advise you to follow at least 2 of the above mentioned ways to ensure physical fitness. The reason to choose 2 is that any person doing the same thing on a daily basis would get bored / irritated and eventually give up completely.
Strength Training – Concerns
I have met so many people who have so many concerns about strength training after hearing myths in day to day conversations which I want to eradicate completely.
Concern 1: I am not sure if I can continue with the strength training all along. So when I stop doing it my muscle will turn into fat 😀
My Response: Even Rajnikant cannot turn muscle to turn into fat, as they’re two completely different things. Muscle never turns into fat, and fat never turns into muscle. Muscle will, on the other hand, help you burn fat.
Concern 2 from females: I don’t wanna become Hulk by lifting those weights.
My Gym Trainer’s Response: Ninety percent of women are physiologically unable to build muscle to the degree where they would be considered ‘bulky.’ It is simply a function of estrogen and lack of testosterone; you will never build muscle like a man’s, unless you are trying to achieve that result.” Instead, you’ll create firm, feminine curves—especially if you keep the rests between sets supershort.
Concern 3: Strength Training cause joint pains in the long term
My Response: It’s a common misconception that weightlifting puts a harmful load on the joints. However, physiologists have confirmed time and again people suffering from knee joint pain performed weight bearing exercises, they experienced a 50 percent reduction in pain after four months. Moreover, They were also better at performing daily tasks and reported a higher quality of life than those who didn’t strength train. Weightlifting builds muscle that helps absorb shock and protect the joints.
Concern ( or rather ignorance) 4: I do cardio to burn my calories. I dont need Strength Training anymore.
The muscles of a strength trainer burn 50% more calories than the muscles of a runner or walker. Over the course of a month, you could lose as much as 1.5 pounds of fat—without dieting.
Strength Training – way to go !!!
Remember, when you start strength training, first couple weeks will give you numerous pains in all parts of the body and the urge to quit will become stronger day by day in those 1st 14 days.
However after you are able to conquer the 1st 2 weeks then automatically you will start enjoying the strength you receive in various muscles of your body and many more benefits listed below:
- Reduce Weight or Loose calories
- Feel Fit and Fresh
- Bone and Muscle Health
- Increase Immunity
- Feel Good Factor
So to conclude, I have a quote from my dear friend Shrirang Kesari
Resistance or weight training is a double whammy. First you lose fat while doing it. Second, your muscles once broken under stress after exercise start burning fat to recover. So twice as effective!
You are literally burning fat after exercise just sitting / idling !
Let’s create a Fitness Community & Illness Free Society
Please share your comments/feedback down below. Also if you have already have embarked on the fitness journey – physical, mental, social or spiritual and have similar stories feel free to add them in the comments section so that our readers can read them at one place.
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