Strength/resistance training prevents muscle loss and the subsequent drop in metabolism. Our ratio of fat to muscle usually increases as we age. Unless we’re doing strengthening exercises, the average male and female between ages 20 and 50 lose 5 to 7 pounds of muscle per decade and adds three times as much fat.
Muscle is the single most important predictor of how well you metabolize your food, as well as burn calories and body fat. Strength training at least twice a week is essential to boosting your metabolism. The effects of a good, consistent strength training program allow you to continue burning calories 24 hours a day -- long after you've left the gym.
Circuit training utilizes a combination of strength/resistance training and high-intensity aerobic training. It targets both strength and endurance by utilizing a circuit of various exercises. In circuit training, the time between exercises is short, with rapid movement to the next exercise. Studies show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscular endurance. Circuit training targets the whole body in a single workout.
Interval training incorporates short bursts of high-impact cardio, such as jumping rope, cycling and running in place. Interval training is a very efficient way to increase your fitness quickly. Intervals can benefit everyone, from athletes to those with chronic conditions such as diabetes or heart disease. In addition to increasing stamina, intervals can also help with weight loss.
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