The second part to my 12-Week Challenge (the first being here) is Strength Training - as in a lot of it. From 2004-2007 I worked out with my trainer twice a week, doing strength training and cardio and saw amazing results. I was strong and lean.
From 2007-2009 I did weights twice a week in group exercise classes. By then, I'd grown so accustom to strength training that I rarely hurt after the workouts.
But in the first half of 2010 I started running marathons and rarely did any strength training. So I started working out with my trainer again last Fall, but ended up taking April, May and the first half of this month off.
I did not realize how much of an asset strength training was, nor did I really understand how much of a toll the increased mileage took on my body. During the hiatus, I experienced more aches and pains that I'd ever had before.
But I get it now, in more ways than ever before. Strength training is the ying to the running yang.
I've tried to strength train on my own (like when I use the Nike Training app), but I just don't have the desire to do it on my own. Actually, between my trainer, coach, yoga teacher and nutritionist, I don't have the desire to do anything on my own. I want and need guidance and I prefer someone else to do my thinking for me.
So I'm back to working with Dave, my long-time trainer again. He's guided me off and on for the past 7 1/2 years through my 40+ lb weight loss and total life change. I trust him and he knows what works for me and what doesn't.
We first met last week and discussed the results of my Body Composition and RMR tests and what goals I want to achieve this summer. We came up with a plan where I would continue with my weekly sessions with him but also add in 2 additional strength training sessions that I would do on my own, but using workouts that he sends me. I talked this over with my coach and he's going to modify my training plans to have my strength training sessions on Mondays, Wednesdays and Fridays.
Last night was our first full workout. He had me get a 20-lb kettlebell, something that I've never used before.
I thought it was SO HEAVY, but turns out, I can handle it!
3 sets of 15-20 reps:
Kettlebell Swings: - Wow, this really works so many different parts of the body - hips, back, core, glutes, Who knew?! It's still a little awkward for me, being that I've never gone it before, but I think after a few more sessions it'll come around.
Sumo Squats - Used the Kettlebell for this as well. Hello inner thighs...
Static Lunges - Didn't used a weight for this but there was no need to. I felt it plenty in my quads and it challenged my balance as well.
Squats with Shoulder Press - Used 10 pounders for this. My legs were already feeling fatigued and my I don't have a lot of upper body strength so this was tough
Hamstring Curls on Fitness Ball - Not only did I feel my hamstrings, but I also felt it in my calves!
I felt so great after the workout! I'm so happy to be back to strength training again, and I'm not even as so far I expected I'd be this morning!
WelI, at least so far... :)