So, I’ve been away pretty much the entire month of August. But I’ve been making plans. Big ones! Working on both myself and Girl Meets Fitness. I’m jumping in and finally setting out to do what I had planned to do since before I got my personal training certification. The whole reason I decided to get certified in the first place! Have you already checked out Facebook? If so you know where I’m going with this…
Girl Meets Fitness FitCamps!
Registration for the first GMF Fit Camp will open up later this month. Why pay hundreds for DVDs and other weight loss product when you can get great workouts, accountability groups, custom modifications, and more from a certified personal trainer at a fraction of the cost?
These monthly FitCamps will start in October! You’ll get 4 weeks of workouts that will target your whole body while promoting muscle growth and fat loss. Workouts can be done at home or in a gym but will require dumbbells, a stability ball, and a chair or bench to step up on. These FitCamps are for all levels of fitness.
There will also be nutritional guidelines, sample grocery lists and recipes as well as access to a private Facebook group to keep accountable with other FitCampers.
Sign up below and make sure you don’t miss any upcoming announcements or blog posts! Be the first to know about FitCamp registrations and get the invite to the GMF Fit Friends group!
DOMS, or delayed onset of muscle soreness, is that pain you feel in your muscles 24-72 hours after a workout. It’s thought to be caused by the micro-tears in the muscle which in turn make the muscle bigger and stronger and the soreness is a side effect of the repairing process.
The soreness (DOMS) is not caused by excess Lactic Acid. That’s a myth. What does seem to cause this soreness is any exercise/muscle stress that is outside of your normal activity range. Even super fit people can get DOMS if they go beyond how they are used to training. Eventually your body will adapt to the stress you’re putting on it which means these exercises will cause less soreness. Eccentric movements seem to cause the most DOMS. That is when the muscle is lengthened under tension (like lowering the weight during a bicep curl)…so, longer, more emphasized eccentric phase may cause more DOMS.
Pain = A great workout! Not really. It is definitely possible to get in a great workout without being unable to sit on the toilet the next day. Don’t let DOMS gauge how well your workout went.
Avoiding the soreness isn’t always possible, especially when starting a new program. You can lessen the effects some by slowly progressing through your program. Don’t go to big and too heavy before your muscles have had a chance to adapt a bit to the work you’re putting on them. Always give your muscles time to recover between workouts to avoid doing any serious damage to them. Also, make sure you’re doing a dynamic warm up before your workout (think movements to warm the muscles up to what they will be doing next, no holding stretches on cold muscles) and save the static stretching for afterwards where you will hold those stretches for at least 30 seconds to give the muscles time to ‘let go’ and allow to be stretched.
There are some things you can do that are thought to ease DOMS symptoms. Reviews seemed to be pretty mixed though so you can try them out and see if they work for you or not at your own risk. Things like alternating ice and heat, massage or foam rolling, epsom salt soaks, and anti-inflammatories all have been said to help reduce DOMS.
I know, that sounds scary. As women (at least for me and most of my beginner female fit friends) strength training, especially lifting heavy free weights, can be pretty intimidating. The myth that women will get too big and bulky by weight training has kept a lot of us stuck in the cardio classes or chugging away on the treadmills and out of the weight room for too long. While those are still great forms of exercise, strength training is too. And very important!
Strength training can..
Help lose body fat
Strengthen bone density and decrease chance of osteoporosis
Help avoid heart disease and diabetes
Lower risk of injury to joints
Make you stronger and more confident
Strength training makes you strong. Whether its carrying around your kids, lugging the giant bag of dog food in the house on your own, or carrying ALL the grocery bags in at one time because two trips from the car to the house isn’t an option, being able to do it all feels really good. You want to have the strength to carry out all those normal real life activities. Also, being strong just feels cool.
Getting that ‘toned’ look… Being a cardio bunny can only get you so far. First, to get the lean, toned look you want you have to lose body fat so you can see the lean muscle strength training gives you. Cardio alone wont give you the toned look you want.
Calorie burn. This one was hard for me to come to terms with for a while. During a cardio session (think steady state, not HIIT sprints) you will probably burn more calories DURING the workout than you will weight training for the same amount of time (again, intensity could change that). The big difference in calorie burning is the EPOC (Excess post-exercise oxygen consumption) also known as the ‘after burn’. Heavy weight training and high intensity workouts will rev up your metabolism which keeps your body burning more calories during rest after your workout is over vs a more lower intensity, steady workout.
Health benefits of strength training may be the most important part. As women we are at risk for heart disease and osteoporosis. The American Heart Association encourages strength training for those at risk of heart disease. Moderate intensity strength training not only helps you build muscle but also gets your heart rate up and keeps it up. It’s builds strength and endurance which are all good things. As far as bones go, as you age you lose bone density. Especially after menopause. Strength training increases bone density and, along with a calcium supplement, can help prevent osteoporosis.
Now that I’ve gone on about how amazing lifting weights can be for you I’ll say the best option is always a well balanced program with a little cardio and strength training rolled up together. If they’re both good, together they’re great. If you want more information about getting started on a strength training program of your own contact me!