IntoMum Weights Program

IntoMums lift weights!!

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Ladies, if you want to get fit, you need to lift weights!!! There are lots of benefits of strength training including;

Effective weight loss

The huge advantage to weight training is your body’s ability to burn fat during and after exercise.

After a heavy bought of strength training, you continue to consume additional oxygen in the hours and even days that follow. This is known as excess post-exercise oxygen consumption. When your body uses more oxygen, it requires more caloric expenditure and an increased metabolic rate.

More muscle, more calories expenditure

As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.

The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.

Increase energy

Resistance training causes an increase in energy expenditure hours after you train. A study published in the Journal of Clinical Endocrinology and Metabolism* found an increase in energy expenditure, even after a minimal resistance training session, can favorably effect energy balance and fat oxidation (although it does vary between individuals). Rather than reaching for that early afternoon cup of coffee, grab a barbell.

Quality of sleep

Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

A study published in the International SportMed Journal** suggests that morning resistance training or high intensity training can improve the length and quality of your sleep.

Stress relief

Exercise in general is a great way to manage stress. Researchers*** have consistently found that those who regularly exercise experience reduced fatigue, increased concentration, and enhanced cognitive function. In addition, you release endorphin’s (happy hormones) which can help reduce stress, or increase your tolerance to stress.

Just from our experience in the gym, your coping mechanisms for lifting heavy weights, or experiencing a hard session, will translate into coping with stressful situations in life.

Heart Health

Strength training can reduce your risk of heart disease. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels****. Plus, you will be the only mum in the playground without tuck shop arms!

Bone Health

As you age, you are at risk of losing both bone and muscle mass#. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes as much estrogen. Resistance training is an excellent way to combat loss of bone mass, because it loads the skeleton and stimulates an adaptation which is to create more muscle and bone density.

So, with this in mind, here’s a strength training program for you to do in the gym this week!

IntoMum Weight Program:

3 x Rounds of 20 reps, 15 reps, 12 reps

Picured below, Barbell squats, Flat bench press, TRX Chin ups

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Lunges and twist with medicine ball, cable single arm row, walking hover

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finish with triceps push ups

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The whole circuit should take around 30 minutes!

Weyer C1, Pratley RE, Salbe AD, Bogardus C, Ravussin E, Tataranni PA. Energy expenditure, fat oxidation, and body weight regulation: a study of metabolic adaptation to long-term weight change.  J Clin Endocrinol Metab. 2000 Mar;85(3):1087-94.

** Roveda, Eliana, et. Al. Effects of endurance and strength acute exercise on night sleep quality.” International SportMed Journal. 2011; 12(3): 113-124.
*** http://www.adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

**** Magyari PM, Churilla JR. Association between lifting weights and metabolic syndrome among U.S. Adults: 1999-2004 National Health and Nutrition Examination Survey. J Strength Cond Res. 2012 Nov; 26(11): 3113-7
Elsisi HF1, Mousa GS1, ELdesoky MT2. Electromagnetic field versus circuit weight training on bone mineral density in elderly women. Clin Interv Aging. 2015 Mar 9;10:539-47. doi: 10.2147/CIA.S78485. eCollection 2015.
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