If you’ve finally shed your cold-weather wardrobe but still have some winter weight to lose, working out with weights could be the time-efficient ticket to feel toned and in shape for summer.
We reiterate this regularly, but spending hours on the elliptical or in your favourite cardio class may burn lots of calories for that time BUT working with weights can help you to burn more calories 24 hours a day!
As a matter of fact, one of the main reasons we gain weight as we age is because we LOSE muscle mass. Muscle is a more highly metabolic tissue (burns calories faster). The more muscle you lose, the more your metabolism drops. So it’s important to keep what you have and add to it if you can.
One common objection – mostly from women – is the fear of “bulking up”. Unless you’re doing intensive training along with a strict nutrition and supplement routine, that’s just not likely going to happen.
“Weights are boring!” Okay, that one can be the case if you don’t enjoy pumping iron! The good news is that there are so many fun, new tools and options for training; you can do countless conditioning workouts without ever having to use dumbbells again or join a gym!
Here are a few to share:
Kettlebells
Kind of interesting…
These have become very popular in club and for trainers to use with clients. Not new, kettlebells were developed in the 1700’s in Russia for a way of measuring crops and ended up being used to show off strength amongst farmers and then in more formal competitions.
Why I love them…
- easy to handle– the handles to make these weights comfortable to handle and add to the options of transferring the weight around the body and from hand to hand
- combines cardio– they use multiple muscle groups and tend to be repetitive so you can get a good sweat while you work your muscles
- functional training – the core kettlebell movements mimic daily tasks like shoveling or farm work; now great because they require multi-planar and complex movement patterns
- weight distribution – the unique shape of the kettlebell provides the “unstable force” for handling which means it tends to engage more core
Where to find equipment and exercises:
- you can find kettlebells at fitness specialty stores including www.spartanfitness.com
- seek out a qualified trainer or articles and websites by qualified trainers
Sandbells
Why I love them…
- safe for home training– neoprene coated and filled with varying weights so soft on the hands or the feet and floor if they get dropped!
- great coreoptions – sand filled training tools are great for the core by virtue of the weight shifts
- easy to carry and store– they’re great to carry in the car for trainers or to take with you on vacation!
- functional and fun – can be used like dumbbells but the grabbing the sandbell does duplicate movements we do every day
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Where to find equipment and exercises…
- specialty sporting goods stores including www.spartanfitness.ca
- find exercises on the web or try the typical dumbbell exercises or visit www.hyperwear.com
Kamagon Ball
Why I love them…
- handles– the handles add to the comfort and the versatility using the Kamagon ball
- great core challenge– because the ball is filled with water which moves as you do, your core engages to stabilize against that movement – so gets your core from all directions!
- variable weight– the more you fill the ball with water, the heavier it is so one ball can be used by the whole family!
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Where to find equipment and exercises…
- you can find Kamagon balls and exercises by visiting www.nationalfitnessproducts.com
TRX (total resistance exercise)
Kind of interesting…
TRX was created by former Navy SEAL, Randy Hetrick, as a creative option to stay conditioned with limited equipment and space. This strap and pulley system allows you to do a full range of simple to more complex, multi-planar movements that having you working a variety of muscles and directions.
Why I love it…
- light-weight and portable- can be used anywhere by hooking around a solid beam or arm or with a door anchor option; workout at home, on holiday or in a park!
- versatile– endless options for exercises ranging from athletic to functional and can be used for athletes, advanced fitness participants, rehab, kids and older adults!
- varied resistance– the straps combined with changing body position allow you to vary the degree of difficulty and the amount of resistance
Where to find equipment and exercises…
- you can find TRX’s and other brands at fitness stores or visit www.trxtraining.com
- look for QUALIFIED guidance from a certified trainer or visit www.trxtraining.com for ideas and direction
SandRope Battle Rope
Hot off the press…SandRopes are like battling ropes but more space efficient as they’re filled with sand so don’t require an anchor point so great for trainers who travel and for home use.
Why I love these…
- space efficient– battling ropes are great but they do require a lot of space and can be cumbersome around the gym and definitely aren’t conducive for home workouts
- versatility – they do come with straps at the end to anchor to use like regular Battling Ropes so you can do those drills plus so much more since they are free-standing!
Where to find equipment and exercises…
- You will start to see these at more fitness specialty stores but they’re currently at www.spartanfitness.ca
- checkout exercises explained and demonstrated well at www.hyperwear.com/sandrope
If these aren’t convenient or appealing, there are lots of more traditional training tools along with classes that add a lot of fun and variety for muscle conditioning.
Traditional tools:
- stability balls and squishy balls – www.muscleup.ca
- resistance bands – www.muscleup.ca
- door anchor (this small accessory under $5 can turn a band into a full home gym!) www.muscleup.ca
- BOSU – found in most sport stores
- Bender Balls – www.benderball.ca or www.fmgonline.net
- Gliders – carried in many sports stores or at www.fmgonline.net
Group Training
- bars and plates classes – similar to gym training with the time-efficiency of a class
- boot camps – inside or out, these continue to be a popular option
- Cross Fit – fun be BEWARE; these are NOT meant for the faint of heart or anyone with high risks or existing injuries
- Barre variations – ballet inspired workouts that often combine flexibility, core and conditioning
- Hot and Power Yoga – these are often quite advanced so something to work up to
- Warrior Sculpt – an amazing hybrid of yoga and muscle conditioning
Boxing
Why I love this…
- FUN!– okay, so getting hit isn’t much fun but the training is! After a short experience competing but over 15 years using the training in fitness, pad work, shadow boxing and heavy bag are still favourites for my own workouts and working with clients or classes; I am constantly amazed and inspired when I see the look on someone’s face when they feel their mechanics flow and discover how powerful they can be!
- effective– boxing and martial arts are an amazing balance of all components of fitness effectively working cardio, legs, upper body core – incredible core – agility, flexibility and balance…all in balance!
- versatile – great to use 1-1 with clients, in a class, at home, with kids for control, older adults
Where to find equipment and exercises…
- most fitness and department stores carry gloves and pads for adults and kids
- boxing or martial arts studios are great to get safe instruction with basic techniques, plus they’re fun and interesting places to visit!
Last year for my 50th, we embarked on our 50-50-50 Challenge – helping 50 people lose 50 lbs.
THIS year, I’ve decided to focus on inspiring people to make muscle fun! Starting June 23rd, I’ll be launching and building a library of conditioning exercises using these tools and more. There will also be additional links to help you find fun and safe sources for workouts and our Active 8 Series!
If you have any questions or equipment you’d like addressed, we’d love to hear from you!
