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Raise The Bar Together And Lift Your Result

People often ask me about my preference of either endurance or resistance training for toning and sculpting our body, and my answer is always the same: Both! Both types of training have their benefits; resistance training works on improving muscle strength and endurance, whereas endurance training works on cardiovascular strength and is the most effective way of burning calories fast. However when you combine both resistance and endurance training into your week, you will notice that the benefits of each individual style of training are enhanced. So basically they are a match made in heaven. Let’s look at some of the advantages of both resistance and endurance training: Resistance Training: Resistance training works on increasing muscles strength, tone and mass, by placing the muscles under stress using resistance against muscular contractions. There are essentially 3 types of resistance training: Isotonic resistance – These types of exercises require the weight of resistance to remain constant throughout the movement, and can include both concentric and eccentric contractions (shortening and lengthening within the muscle length). Exercises that involve isotonic resistance include bicep curls, pull-ups and squats. Isometric resistance – These are different to isotonic resistance practices because there is no movement in the joint or length of muscle. They work when the muscles are pushing against an unmovable object (e.g. wall or floor). Examples include plank, side bridge, or wall sits. Isokinetic resistance – This type of resistance occurs when the speed at which you are moving against the resistance remains constant. If you push harder, the resistance adjusts to ensure that you continue moving at the same pace. This type of resistance training can be achieved through the help of specialised equipment such as some lat pull-down machines.

Strength training is one of the best ways to get strong, lean and toned but stepping onto the weights floor can be intimidating. You start to question what exercises are the most effective. How do you work the weights machines? Do you even know how much weight you should (or could) be lifting?

Going it alone on the gym floor can be a recipe for disaster. If you’re lacking supreme focus, drive and motivation, chances are you’ll walk away from a solo strength training session feeling uninspired, unfatigued and as a result, unchanged.

Research shows that there’s real power in numbers and group strength training is the way to go.

Get Fit Together, a study conducted by Dr. Jinger Gottschall and Pennsylvania State University engaged 25 people in a 30-week group fitness program. This group followed the American College of Sports Medicine guidelines for physical activity (a combination of cardio, strength and flexibility exercise). BODYPUMP group fitness classes were the primary source of strength training.

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