image via RambergMediaImages on Flickr
The beginning of this semester kicks off my first exam for Healthy Living 102: twice weekly resistance training throughout the month (for a total of eight sessions). I decided to do this exam after looking back at old photos and seeing how durn good I looked during two brief stints in my 20’s when I was weight training. Not just that, but last semester I got a good cardio habit down and am ready to kick things up a notch.
To prepare for this exam, I read some of the latest scientific findings about the health benefits of strength training exercise. The findings seem clear that resistance training offers benefits to weight and fat loss over and above cardiovascular exercise. And let’s face it: most of us who want to lose weight don’t just want skinner versions of our current bodies: we want reshaped bodies.
In addition to changing body composition, research suggests that weight training is effective in stopping and even reversing bone loss, reducing cholesterol, and here’s the kicker for those aspiring runners: reducing the risk of injuries in women, especially ACL injuries. Boo-yah!
As if I wasn’t already sold enough, I’ve started reading The Female Body Breakthrough by Rachel Cosgrove. Even though this book about Cosgrove’s resistance training program wasn’t on my original syllabus, I decided to read it a few days ago after the Fitness Blogging Guru, Charlotte at The Great Fitness Experiment, gave it a glowing review.
Char and her workout buddies tried Cosgrove’s resistance training program for a few months and all had insanely successful results. So I’m going to give it a good ol’ college try. Some of the moves and techniques are hard for me to imagine doing in the middle of my crowded gym (I can just imagine all the 18-year-old Steroid Meatbags looking at me like a weirdo for using a weight bench as a stepper), but we’ll see how it goes.
Anyone else who wants to join me in 8 sessions of strength training this month (of any kind you choose) please let me know in the comments–I’d love to have some support. Obviously, I am not an exercise physiologist and everyone needs to check with his or her doctor before attempting new exercise and blah blah disclaimer blah…
So, as I start this exam, does anyone have any strength training experiences they can share? What about other strength programs and weight-training principles that they’ve found helpful?
I hereby agree to engage in strength training activities at least eight times this month. It’s on my list of things to do, but strength training is always the first thing to fall off the list when life gets in the way. I can get in the cardio; in fact, I realize how important it is for my emotional life (the physical benefits are just a perk).
It will be good to have some accountability for the strength training. I will say that when I do it, I love the effects. Within a week, I start to feel stronger.
Hear, hear! Glad to have you on board, Michele!
I’m in, Leslie. I just started incorporating 5 lb weights in with my cardio routine and could use a training buddy to help keep me motivated. As for strength programs, I just go to the library and check out as many free workout dvds with ‘strength’ in the title, bring them home and see which ones I enjoy the most. Right now I’m afraid I’m not being too unique (I to, am working on The 30 Day Shred) but there are some good quality core strengthening moves that have helped me so far.
I’ve gotta commend you on giving Rachel Cosgrove a try. After reading Charlotte’s review I was amazed at her results, but I know I’m not that diligent yet to try it. Can’t wait to hear how it goes (don’t forget to measure!)
Yeah, Cosgrove is a little intimidatingly detailed. I’ll let you know how it goes. I’m looking forward to hearing how your strength training goes!
I’ve sort of gotten out of the habit of strength training, but I want to start back up again. I love feeling strong!
Ditto–I had a great habit going for awhile. It’s definitely the most fit I ever felt…
I started strength training in my 30s. Had no idea what I was doing. Now I am facing a month off to recuperate after some surgery next week so will sadly not be joining you:(
Good luck with your surgery! I hope your recovery goes quickly