Strength Training

Developing lean muscle mass through strength training means less chance of osteoporosis, increased metabolism, less chance of injury and actually burns more fat than cardio! Jackie believes free weights are an excellent means of weight training over fitness machines, especially for women. Why?  Free weights require your body to adapt the training to your body while it is in motion, creating a Total Body workout.  Machines are primarily a “one size fits all” type of training, and you know your body is unique!

Therefore, the more you can be up and moving with free weights doing functional exercises that also challenge your core and balance with equipment like a stability ball – the more efficient your strength training exercises and the less likely to cause you injury from working out on machines that don’t fit your body personally.

Jackie’s form of strength training and functional exercise will also better prepare your body for how it needs to perform when challenged in everyday life, from on the job to housework, to playing sports or with your children or grandkids.

Workouts with machines can be prone to injury because people often don’t know how to set them correctly.  This is an added concern for women as most fitness strength machines are designed to fit a man’s body. Regardless, these machines require you to adapt to them, which does not allow the full rotation necessary to fully work your entire core.  That’s why Jackie trains with total body exercises where you are up and moving. Besides, we all sit way too much!

Did you know strength training is the best means for maintaining muscle mass and metabolic function throughout middle age?  Americans lose approximately ½ – ¾ pound of muscle per year after age 20 of 5-7 pounds every decade.  After age 60, this doubles primarily through lack of use!

Weight training protects your joints and is a woman’s best defense against osteoporosis.  If you don’t do anything to replace the muscle loss, it’ll be replaced with fat. But weight training can help you reverse the trend — at any age. As your muscle mass increases, you’ll be able to work harder and longer before you get tired. You’ll maintain joint flexibility, increase bone density and better manage your weight.

For men and women, lifting weights on a consistent basis while progressively increasing weight and varying reps and sets has many benefits.  Not only does it give you great muscle tone, but this additional muscle increases your resting metabolic rate and therefore the number of calories burned on a daily basis – even while sleeping. After Strength Training Your Metabolism is Up for 12-24 Hrs! Don’t sacrifice muscle for energy by thinking cardio machines alone are your answer.

You don’t have to be in the weight room for 90 minutes a day to see results either. For most people, short weight training sessions several times a week are more practical than extended daily workouts. You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week!

Weight training offers important health benefits when done properly. Strength training is also your best preventative medicine against injury, when done with Jackie’s Total Body Training method.

Working in a controlled setting with Jackie lifting weights will help you to handle everyday chores, such as taking groceries out of the car, raking leaves and house cleaning and home maintenance without injury.

But weight training can lead to injuries, such as sprains, strains and fractures, if it’s not done correctly. Even experienced athletes may need to brush up on their form from time to time.  For best results, learn proper technique and weights for your body and train with Jackie’s Total Body Training Method as par as part of her personalized program for you.  Contact Jackie and get started today!

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