The Truth About Fitness: Why Resistance Training is Key

Ask 10 people about the best way to get fit, and you'll get 10 different answers. Some will suggest aerobics, others will recommend jogging, while others will swear by dancing or biking. However, there's only one truly effective way to get fit: resistance training.

First, let's define "fit." Too often, people mistake thinness for fitness, but that's not the goal. Someone can be thin yet have very little muscle tissue, making them unfit.

Here’s why thin doesn’t equal fit:

• Higher body fat percentage due to lower muscle mass.
• Low resting metabolism, as there's little muscle to burn calories at rest.
• Lack of functional strength, leading to injuries and frustrations.

Resistance training involves using resistance to build muscle strength and endurance. This can be done with weights, exercise bands, medicine balls, and more.

Consistent resistance training offers numerous benefits:

• Strength and muscle tone
• Cardiovascular capacity
• Speed, agility, and flexibility
• Resistance to injury and disease

Top 9 Benefits of Resistance Training

1. Build muscle and gain strength: Ladies, don't worry about bulking up. Your arms, tummy, and legs will become leaner and more defined.

2. Lose fat: Resistance training ensures you maintain muscle and only lose fat.

3. Build strong bones: Strength training defends against osteoporosis.

4. Alleviate anxiety, stress, and depression: A wholesome alternative to pills.

5. Sleep better: Improve your sleep without medication.

6. Improve chronic back pain: Lower back pain with regular strength training.

7. Improve insulin sensitivity: Minimize diabetes risk.

8. Improve cholesterol ratio: Boost heart health with strength training.

9. Raise your metabolism: Reduce body fat and keep it off.

A solid resistance training routine leads to inches and pounds lost, toned legs, lifted buns, and a stronger core.

Fred’s Expert Tips

1. Be unstable: Engage stabilizing muscles using an exercise ball, balance board, or standing on one leg.

2. Add resistance: Incorporate more resistance for higher intensity and more calories burned.

3. Use intervals: Alternate between different short bursts of activity for effective workouts.

Fred Sassani is the founder of Bodies by Design, a nationally certified personal trainer and nutrition specialist in Pflugerville.