Day 1: Add strength training to your routine

[zapleahy]

The countdown is on; summer is only 30 days away! And we’re kicking things off with a simple challenge for today, brought to you by Erica Steinz of Barry’s Bootcamp: Add strength training to your workout.

It’s a common fear for women that lifting weights will get you “bulked” up. However, it can actually help burn MORE calories than cardio workouts alone because of the affect called “EPOC” – Excess Post Oxygen Consumption. Due to an increased rate in oxygen consumption during your strength training workout, your body continues to burn calories post-workout for hours.

Whether you’re hitting the gym or doing bicep curls from the couch, do something today to give your muscles a workout. And if you need help adding strength to your existing routine, check out Erica’s 5 tips for an effective workout!

If you’re new to weight lifting, here are a few tips to help you get started:

• Check your form. Aligning your body and making sure your movements are smooth can help prevent injury. If you aren’t sure how much weight to use at first, start with no weights and slowly work your way up. If you can’t lift in smooth, controlled motions, then you’re using too much weight. And when you do add weight, do it in small increments over time.
• Exhale as you lift, inhale as you release. Holding your breath may be tempting when you’re exerting yourself, but it may also make you dizzy.
• Have a spotter. Having someone there to spot you can help check your form and keep you from getting injured.
• Wear proper footwear. You’ll need the traction to help prevent slipping.
• Give yourself time to rest. Your muscles will need time to heal, so don’t overdo it.
• Never lock your joints. Doing so will put stress on your joints
• And last, but not least: If something hurts, stop!

Let us know how you completed today’s challenge in the comments or by using #30DaysToSummerFit!

A new challenge will be published every day. You can find a complete running list in the lead topic: Recommit to your Goals with 30 Days to Summer Fit. This post was originally published on the Fitbit Blog.

[DB13]

Great idea! I didn't know about the extra burn of calories after the weight lifting!

     Thanks!

[zapleahy]

@DB13 It really is phenomenal the results you can get from introducing a bit of weight lifting into your workout mix. I know we mention EPOC above, and that science suggests the calorie burn continues for hours, but often I feel and start to see the results days after a good weight lifting workout. Keep doing it and those benefits are compounded.

[ped]

how many times a week should you stenght train?

[zapleahy]

@ped It's important to give your muscles time to recover, but possible to incorporate strength training into your workout routine every day if you rotate muscle groups. For example, focus on your legs one day and your arms the next. Integrate some cardio and core work into every routine to maximize the returns. 

The time you need to recover will depend on the intensity and duration of your workout, and you should give yourself one day off per week to relax and enjoy all the energy you've been creating through exercise! Before beginning a new training program, it's always a good idea to consult the wellness coach or trainer for guidance. 

[CynthiaMarsha]

I do Jackie Warner's One-On-One Training DVD and earn about 2,000 steps doing the upper and lower body or lower body and abs strength routines - they include cardio moves.

[CynthiaMarsha]

PS I d the DVD every other day now! Aiming for three times a week as my routine...

[Jack123]

Added strength training a year ago not just walking anyore

[zapleahy]

@CynthiaMarsha Way to stick with it! Incrememental increases in your routine is a smart approach.

@Jack123 How do you feel compared to a year ago? What strength training moves are your favorite?

[Jack123]

Great ready to step into personal trainer career

[zapleahy]

@Jack123 Phenomenal. Sounds like a lucrative career. 

[Buff_Beauty]

I like working out outdoors, as it provides me with more motivation and a boost in confidence.  Especially when I get the cheers, handclaps and thumbs up from on-lookers. 

[Jack123]

up to six days a week and one session wth a Trainer

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@allison wrote:

The countdown is on; summer is only 30 days away! And we’re kicking things off with a simple challenge for today, brought to you by Erica Steinz of Barry’s Bootcamp: Add strength training to your workout.

It’s a common fear for women that lifting weights will get you “bulked” up. However, it can actually help burn MORE calories than cardio workouts alone because of the affect called “EPOC” – Excess Post Oxygen Consumption. Due to an increased rate in oxygen consumption during your strength training workout, your body continues to burn calories post-workout for hours.

Whether you’re hitting the gym or doing bicep curls from the couch, do something today to give your muscles a workout. And if you need help adding strength to your existing routine, check out Erica’s 5 tips for an effective workout!

If you’re new to weight lifting, here are a few tips to help you get started:

• Check your form. Aligning your body and making sure your movements are smooth can help prevent injury. If you aren’t sure how much weight to use at first, start with no weights and slowly work your way up. If you can’t lift in smooth, controlled motions, then you’re using too much weight. And when you do add weight, do it in small increments over time.
• Exhale as you lift, inhale as you release. Holding your breath may be tempting when you’re exerting yourself, but it may also make you dizzy.
• Have a spotter. Having someone there to spot you can help check your form and keep you from getting injured.
• Wear proper footwear. You’ll need the traction to help prevent slipping.
• Give yourself time to rest. Your muscles will need time to heal, so don’t overdo it.
• Never lock your joints. Doing so will put stress on your joints
• And last, but not least: If something hurts, stop!

Let us know how you completed today’s challenge in the comments or by using #30DaysToSummerFit!

A new challenge will be published every day. You can find a complete running list in the lead topic: Recommit to your Goals with 30 Days to Summer Fit. This post was originally published on the Fitbit Blog.

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[marymac13]

starting 30 days  of summer today never to late to start :). Bring on the weights 

[zapleahy]

@marymac13 That's right--it's never too late! Pump that iron.

[Jack123]

aLL READY DOING IT

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@allison wrote:

The countdown is on; summer is only 30 days away! And we’re kicking things off with a simple challenge for today, brought to you by Erica Steinz of Barry’s Bootcamp: Add strength training to your workout.

It’s a common fear for women that lifting weights will get you “bulked” up. However, it can actually help burn MORE calories than cardio workouts alone because of the affect called “EPOC” – Excess Post Oxygen Consumption. Due to an increased rate in oxygen consumption during your strength training workout, your body continues to burn calories post-workout for hours.

Whether you’re hitting the gym or doing bicep curls from the couch, do something today to give your muscles a workout. And if you need help adding strength to your existing routine, check out Erica’s 5 tips for an effective workout!

If you’re new to weight lifting, here are a few tips to help you get started:

• Check your form. Aligning your body and making sure your movements are smooth can help prevent injury. If you aren’t sure how much weight to use at first, start with no weights and slowly work your way up. If you can’t lift in smooth, controlled motions, then you’re using too much weight. And when you do add weight, do it in small increments over time.
• Exhale as you lift, inhale as you release. Holding your breath may be tempting when you’re exerting yourself, but it may also make you dizzy.
• Have a spotter. Having someone there to spot you can help check your form and keep you from getting injured.
• Wear proper footwear. You’ll need the traction to help prevent slipping.
• Give yourself time to rest. Your muscles will need time to heal, so don’t overdo it.
• Never lock your joints. Doing so will put stress on your joints
• And last, but not least: If something hurts, stop!

Let us know how you completed today’s challenge in the comments or by using #30DaysToSummerFit!

A new challenge will be published every day. You can find a complete running list in the lead topic: Recommit to your Goals with 30 Days to Summer Fit. This post was originally published on the Fitbit Blog.

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