Weight training and its myths always go hand in hand, and it’s all because of the unqualified professional working in health sectors.
No offence against anyone but the truth is that when you take guidance from someone who is not trained in that profession, what you end up getting is only more health issues.
I must blame ever doctors for that matter. They are not nutritionists or fitness professionals. They know equally as you do. 😈
Now why suddenly am I taking about wrong guidance is because, your belief system works purely on what your doctor says to you.
He says ‘’Never do weight training, just walk’’
He says ‘’Never eat protein supplements, it will kill your kidneys’’
He says ‘’ Lose some weight, just stop rotis and eat only salads and soups’’
Isn’t a fact?
In my today’s blog, I’ll only discuss about the importance of weight training for bone related issues. Here are the facts about weight training:
If you suffer from back problems, then you must weight train.
If you suffer from knee pain, you must weight train.
If you have joint pain, you must weight train.
If you have arthritis, you must weight train.
If you have osteoporosis, you must weight train.
Why do I emphasis so much on Weight training?
It’s simple! It improves your bone mineral density, making the bones stronger. Plus, it increases you muscle mass and its strength which helps the bone to support the ability to pick up your own body weight.
When you don’t do weight training, your body starts de-mineralizing the calcium- magnesium deposition from the bones making it weak. This mostly happens with sedentary lifestyle, when the person is sitting most of the time.
When you start training, body starts creating the opposite scenario of letting the body keep the calcium- magnesium deposited on the bones.
Therefore, when you start weight training, the bones not only retains the calcium- magnesium deposits but also starts increasing the deposition it.
What if you are in Pain?
If you are in pain, you must rest till it is relieved. Once the pain is gone start preparing for weight training.
Do you need to pick up heavy weight?
No, you need not even pick up weights initially. You must see a physiotherapist first to help you improve the strength around the bone and relieve the pain.
Later on, you must start doing exercises which are related to your own body weight. Like half squat, supported lunges, leg raise, leg curl, with very minimal weights, chest press, pec dec and overhead press.
A qualified personal trainer is very important for such critical patients to observe then forms and give them support.
Is cardio not good for bones?
Cardio activities like walking, cycling, swimming, dancing, zumba only improves the cardio endurance and muscle endurance and not the strength. You must combine weight training with cardio to balance the fitness components.
Read about the fitness components in my previous blog: ”Can I Lose Weight By Walking? Know The 5 Fitness Components” << Click here
How many weight training sessions should I do in a week?
Ideally at least 2 sessions of weight training is beneficial but it totally depends upon the condition of the patient.
If you are in pain, then see a physiotherapist to help you relieve the pain as soon as possible. Then gradually under his/ her observation, start exercising.
Once you are able to do exercise on your own, look out for a good fitness trainer who can help you do weight training at a basic level and then taking it to advanced level. Trust me; you’ll be able to reach there! 😎
Is yoga not better than weight training?
Yoga traditionally is suppose to work with your own body weight, which is true but the reality is that most of the yoga trainers are not taking the sessions to the higher levels where people can pick up their own body weight.
In most of the centers I’ve seen, each individual is doing the same kind of exercise from years which gives a good effect initially but later won’t. Body gets used to the same intensity.
Yoga is more about relaxing and calming these days, therefore, for buildinsg up muscles and bones, you must not replace it with weight training.
Yoga can be a part of your workout regimes 1-2 times in a week but weight training session shouldn’t be compromised.
You must read my very popular blog: ”Best weight loss method for women: Weight training” << Click here
Magical Action Plan:
· Take guidance only from a professional sports nutritionist and a sports fitness trainer.
· If you have any bone related issues, you must weight train. Do not be scared.
· If it’s very serious, then start physiotherapy to relieve the pain and strengthen the muscles around that particular bone.
· Once your pain is relieved, start exercising with your own body weight under the physiotherapist observation.
· Gradually look for a professional fitness trainer who can train you from basic weight training to advanced weight training level.
· Cardio and yoga can be clubbed with weight training session in that week but never replace it.
· Never do 2 workouts on the days same eg. Weight training in morning and cardio or yoga in evening.
· Keep your diet very well balanced. It should be full of proteins like whol egg, whole milk and milk products, fats like desi ghee, homemade makhan, unprocessed cheese, nuts, high calcium foods like ragi, methi, milk and milk products.
· Never skip your meals.
· Drink enough water.
· Eating healthy fats like desi ghee, whole egg, whole milk, whole curd, whole paneer, nuts will help you lose excess fat and nourishes the join pain, therefore, have as much as possible.
· Once in 3 months, check your Vitamin D3 levels to help the absorption of calcium in the blood.
· Stretch after every workout to avoid spasm (stiffness).
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