Strength Training – Carbon Health

Why Strength Train?

Weight Loss: Strength training burns calories as you do it. Adding muscle increases your metabolism (each extra pound of muscle burns 35 extra calories per day).
Insulin Sensitivity: Strength training helps insulin work more efficiently, which results in better long-term blood sugar control
Physical Performance: Strength training will enable you to perform your daily activities with greater ease and speed

Warm up prior to lifting by performing 5–10 minutes of whole-body cardiovascular activity. Cool down in a similar fashion.
Lift weights in a slow, controlled manner—2 seconds up, 2 seconds down. Slow lifts get maximum results!
Perform lifts through the full range of motion, or as instructed.
Proper breathing is essential! Exhale when lifting, inhale when relaxing. Never hold your breath during a lift. Holding your breath (locking your throat) can increase blood pressure to an unhealthy level.
Aim for perfect technique before increasing your weight, even if you can do the maximum number of repetitions.
Increase weight in small increments.
It is best to perform your routine using large muscle groups first, and then proceeding to smaller muscles. Try to alternate “upper body” with “lower body” movements.
Always wear athletic shoes when you train. Gloves may also be beneficial.
It is best to skip a day between strength training sessions to allow full muscle recovery.

Overload = Working a muscle to fatigue. A muscle is overloaded when it cannot lift the weight even one more time.

Recovery = Period of time when the muscle “heals” itself following overload.

Rep = The act of contracting and relaxing a muscle.

Set = A series of “reps” performed one after another.

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