Resistance Training Builds Bodies More Than 12 Ways!

by Debbi Lawrence

Vitality takes root when you develop total body awareness. Mind and body flow as one with an unconscious sensitivity to each precise body movement.

We gain effortless control over our bodies and the sensitivity of total body awareness by developing strong muscles. Strong muscles hold proper posture with little excess energy requirement. When posture is aligned, mind and body move freely with grace. Muscles challenged against resistance become strong, lean and tone. This muscle training creates a more fibrous tissue that burns fat, reduces body fatigue, lowers blood pressure, improves self-image and self-esteem, provides greater mental focus and heightens total body awareness.

Exercise bands and weight lifting are two forms of resistance training which contribute to gains in muscle strength and size, when appropriate overloading of the muscle takes place. Overloading is working the muscle to “failure,” fatigue or exhaustion. After this overloading step, the second and most important step is resting the muscle. This “silence between the notes” is mandatory for strength gains. As long as you have not “destroyed” the muscle—too much weight for the muscle group, not enough stretching, too many sets too soon—the muscle will respond positively (“...that which does not destroy makes me stronger”).

Begin weight training with a five-to-ten- minute aerobic warm-up (walking, cycling, rebounding, rope jumping) and stretch each muscle immediately before you lift the weight. Start at a weight that can be lifted 12-15 times—the last few reps being a struggle. It is better to perform one or two sets (one set is 12-15 reps plus 30 seconds to 1 minute rest) of each muscle exercise per session, rather than three to four sets of a select few muscle groups. If you want strong calves, you must overload the calves. If you want strong arms, you must do bicep and tricep curls for the arms. Allow six to eight weeks of consistent resistance training, every other day, for improvements. There are many great resistance training books and websites which provide detailed guidance. Download a special weight training chart from www.theaimcompanies.com for a suggested total body routine. Utilize this form (make copies) to mark your progress over the weeks.

Weight training builds strong muscles for alignment, movement and vitality. Begin today, skip tomorrow, and repeat reps for the rest of your life!

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