If you’ve been thinking about losing weight, you’ve probably been focused on doing more cardio. But did you know that strength training can help you get leaner and healthier?
When you think of weight training, you might picture body builders, but strength training can help stave off bone concerns like osteoporosis, increase your metabolism and help you burn fat at rest.
Integrating weight training into your weight loss program can be a game changer for those receiving chiropractic treatments.
Let’s take a closer look at how weight training not only strengthens your musculoskeletal system, but also complements and enhances the benefits of your chiropractic care.
What Are Your Goals?
Take a few minutes and think about what you want to achieve. Do you want to lose 10 pounds? Maybe you want to lose an inch from your waistline or drop a dress or pant size.
Weight training focuses on building stronger muscles and bones, which can lead to improved posture, better support for the spine, and a decrease in the likelihood of injuries.
Your chiropractor can help you stay in alignment before and after you start weight training.
Muscle Strength and Joint Health
One of the primary benefits of weight training is the development of stronger muscles. Strong muscles provide better support and stabilization for your joints, including your spine. This increased muscle strength helps in maintaining the benefits of chiropractic adjustments for longer periods.
Weight training also enhances joint flexibility and mobility, which is essential for a healthy musculoskeletal system.
Improving Posture and Reducing Pain
If you struggle with poor posture due to lifestyle habits or occupational demands, weight training can help. Weight training exercises that target the back, core, and shoulder muscles, can significantly improve posture.
Improved posture not only looks better, but it also reduces the strain on your spine and joints, thus complementing chiropractic treatments aimed at alleviating pain and discomfort.
Enhanced Body Awareness and Injury Prevention
Engaging in weight training heightens body awareness. Individuals become more attuned to their body’s movements and posture, both during exercises and in daily life. This increased awareness can lead to better alignment and movement patterns and reduce the risk of injuries.
Ready To Get Started?
You can find plenty of resources online to get you started, including at-home workouts.
Write down your exercises, weight, and reps to keep track of your progress.
Rest for 24-48 hours between workouts at first. This helps you gauge soreness and prevents overuse injuries.
Do not try to increase the weight you’re lifting by more than 10% per week. You can either increase weight or reps, but pick just one.
Fuel yourself – Eat some carbs and protein within 30-45 minutes of a weight workout so you can repair your muscles and prevent soreness. A peanut and jelly sandwich is perfect.
At-home workouts can be less intimidating than going to a gym if you have the discipline to exercise regularly without a trainer. Start with beginner workouts online and build up to three times a week. Switch up workouts every six weeks.
Resistance bands are a fine way to start exercising at the gym or at home. Bands offer different amounts of resistance, so you can start with one color and build up reps and sets before moving to the next.
Body weight movements like pushups, planks, and wall squats can be just as effective as lifting weights. You may want to try a 1-minute plank, but it’s better to start at 15 seconds and do 3-4 sets to start. You are using new muscles and need time to adjust.
If you go to the gym, request a few personal training sessions. Trainers can show you around the workout area and demonstrate proper form. They can also help you determine your goals and develop a plan to reach them.
Resistance machines are a great way to start out at the gym, and include the lat pulldown bar and the leg press. Machines are safer than free weights, because you don’t have to worry about accidentally dropping them.
Free weights require your body to balance the weight without a machine which uses more muscles. Dumbbells are free weights with a set amount of weight on both sides of a short bar. You use these for bicep curls and rows. Some people like to carry lightweight dumbbells while walking.
Barbells are the weight plates that you add to both sides of a longer bar and lift with both hands. You can also just start with the bar itself, which can weigh 45 pounds or more.
Kettlebells are like a dumbbell in that you pick them based on their set weight. They resemble a ball with a flat bottom and a handle. You can do exercises like cleans, snatches, deadlifts, and swings.
We’re Here To Help
Incorporating weight training into your weight loss program is not just about building muscle or enhancing physical appearance. It’s an investment in your musculoskeletal health that synergizes with chiropractic care.
By strengthening your body, improving posture, and fostering greater body awareness, weight training can significantly amplify the benefits of your weight loss program and chiropractic treatments.
It’s important to integrate strength training with the guidance of your chiropractic professional and a certified fitness trainer to ensure that your weight training regimen is safe and effective for your specific needs.
Call 417 Spine to schedule an appointment and get started on the road to better health that comes naturally.
