Body Blog - News, Views and Tips
Primarily, and obviously, by building muscle you will become physically stronger. Daily chores will be much easier; lifting your children, the shopping, gardening or carrying things up and down stairs, whilst other sports will require less effort.
Weight training helps to give your body shape and definition. By looking and feeling toned, instead of floppy and sagging, you feel better and sexier, boosting your self confidence.
Importantly the increase in muscle mass has another benefit by increasing your resting metabolism. Generally speaking, each pound of muscle you gain helps you burn another 35-50 calories per day. So even when you aren’t working out, you are burning more calories, helping you lose fat faster.
DOMS, or Delayed Onset Muscle Soreness to give it its full name, can show up a day or two after exercise and should be expected when you’ve just started exercise, changed your routine, or trained harder than usual. It doesn’t last too long and is actually a sign of inflammation, the same body response that triggers pain and swelling when you cut yourself, which thankfully is part of the muscle repair and recovery process. In these cases you’ve caused microscopic damage to the muscle fibres, and the connective tissue between the muscle fibres are sending pain signals to your brain. This soreness is therefore part of the conditioning and adaption process, and results in stronger muscles as they recover and build.
Ramp up your metabolism with these compound exercises.
When time is limited, a super quick way of exercising is to use compound exercises to work more than one body part at a time. This really helps boost your metabolism as you are breaking down more muscle in one go than in single (isolated) exercises, though of course isolated exercises still have their benefits when you have more time. You can do this workout in as little as 10 minutes and with absolutely minimal equipment. In fact it is a great morning routine to set you up for the day.
Any moderate to hard weight that you can hold comfortably and securely will do, so you don’t have to use formal equipment like dumbbells or medicine balls. Always remember though to warm up before you exercise and stretch after.