Exercise can be a daunting task for anyone, especially for those who are overweight. However, the benefits of adding strength training to a weekly routine are tremendous, especially for women.
Strength Training Defined
Strength training can be defined as using resistance (gravity, bands and tubes) to create a stronger body. The National Academy of Sports Medicine (NASM) suggests that strength training can be implemented in athletes, adolescents, middle-aged, elderly, males and females to help achieve specific goals or for general fitness.
Benefits
Among other things, strength training helps train the nervous system to work together with muscles to prevent injury, reduce chronic neck and back pain and support good posture. It helps to increase the metabolism through muscle gains (30 to 50 extra calories per day per lb. of muscle) and fill out loose skin. That means that 3 lbs. of muscle burns off a can of coke. According to the American College of Sports Medicine (ACSM), it can also help to reduce the risk of high blood pressure, osteoporosis, diabetes, ease the effort it takes to accomplish daily activities, stabilize joints and even relieve depression.
Spot Reduction Myth
Although strength training (in your core) will make your stomach appear flatter, it will not directly pull fat off of the area (a process called "spot reduction"). Losing body fat requires a reduction in calories, which is accomplished through a combination of diet, cardio and resistance training.
Core Training
Core exercises are often challenging for overweight individuals. Excess abdominal fat can get in the way of sit-ups and certain types of crunches. Begin with an isometric abdominal crunch to work the front, bridges to work the back and the oblique crunch for 45 seconds a piece to work the full core. Slow down and feel the muscle before you move on to more complicated exercises.
Do This
Exercises that require lifting body weight do not usually match the abilities of overweight women; so put the push-ups away and try basic exercises that require sitting or laying at first (seated chest press, seated row, leg press, preacher curl and overhead triceps ext). The NASM suggests using a weight that is significantly more difficult to lift when you reach the eight to 12 repetition range. When you can complete 12 with no problem, increase the weight. Once you master seated and lying positions, think of ways to throw your body off balance. For instance, instead of a standing bicep curl, stand on one foot or on a bosu ball. Instead of a leg press, do standing squats or step ups. The addition of balance to basic strength exercises will help your body to work together to improve posture, function and increase the amount of calories burned in a session.
The Routine
Work the core as previously described then move to the chest press (eight to 12 repetitions), seated row (eight to 12), bicep curls (eight to 12), tricep extensions (eight to 12) shoulder press, lying hip abduction (eight to 12) squats against a stability ball (20) and calf raises (20). Perform one to two sets of each two to three times a week, remembering to let a muscle group rest for 48 hours before working it again.
References
- NASM: Essentials of personal fitness training
- ACSM: Guidelines for exercise
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