Resistance training, sometimes referred to as strength training, targets individual muscle groups with specific exercises. In order to build and tone muscles to achieve muscular definition, you need to work your muscle to the point of muscle fatigue.

The exercises in the Fitness4Her program are designed to build, strengthen and stretch your muscles through a series of repetitions (reps) over a specific number of times, called ‘sets’. The number of reps and sets you should be doing depends on how healthy your muscles are.

Those already maintaining a fitness program will want to do as many sets as it takes to tire out the specific muscle that your are working.

Let me caution you though, if you haven’t lifted weights in a while or never done any resistance training, go easy on yourself. One set of eight repetitions may be all you can do. But, please don’t be discouraged.

After a faithful and dedicated program of resistance training, your muscles will become stronger and more flexible. The exercises will become easier and your well-toned muscles will look like a sculpted work of art.

It’s not just about how good it makes you look. Get this–building muscle has some hidden benefits. Each pound of muscle can burn 50 calories a day! The more muscular your body becomes the easier it is to burn calories. You’ll even burn calories when you sleep. It’s a proven fact that muscle burns fat even at rest. This may be why those people who are leaner and more muscular can eat bowls of ice cream and never gain weight. While others, whose bodies are padded with fat, seem to gain weight at the mere spoonful of a sweet delicacy.

Resistance training will help you change your body so it will work for you instead of against you. Strengthening your body through resistance training increases bone density and may help to ward off Osteoporosis.

Oh, and one last thing about resistance training, it’s been found to oxygenate your entire body, for healthy looking skin. So don’t be surprised if your friends and family start asking if you’ve had a face lift or something.

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There are many exercises that will help you to achieve aerobic fitness regardless of your age, weight or athletic ability. Becoming aerobically fit is necessary for a healthy heart and is good for you in so many other ways.

A continuous and rhythmic exercise that incorporates the use of your large muscle groups, aerobic exercise is performed at a moderate intensity for a period of time. I suggest 30 minutes of aerobic exercise at least 3 days a week for optimum heart healthiness.

Walking, biking, running, dancing and swimming are all excellent aerobic exercises. You can mix it up, and find an exercise that suits you best. Most importantly make it fun, that way it will be something you look forward to, rather than an exercise that you dread.

Aerobic exercise strengthens the heart and lungs while improving the body’s ability to use oxygen. When you exercise, your muscles require blood to use as fuel to execute the task. In order to provide the needed blood, the arteries go to work pumping it in. As the arteries work, they widen and relax, helping them to remain flexible and healthy.

Some of the benefits associated with aerobic fitness are:

• Helps control weight
• Helps lower blood pressure
• Helps to decrease your heart rate
• Promotes better sleep
• Reduces stress
• Boosts mood
• Helps to build a positive self-image

You can keep track of your heart rate during your aerobic activity by wearing a heart rate monitor. These can be found in most sporting goods stores or you can just do the 10- second test. Simply find your carotid pulse (at the neck) with your index and middle fingers and count the number of beats for 10 seconds, multiply that number by six and that’s your heart rate.

As your heart and lungs get in better shape, you’ll find that you can walk, run and perform any activity with increased energy in a shorter amount of time. This means that after awhile, you will be able to double your current exercise routine.

With a program geared towards aerobic fitness, you have nothing to lose and everything to gain. Get started today. 30 Minutes to a New You. Live Heart Healthy.

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Thinking about changing up your fitness program but not sure what to do? Why not jump into a new sport, like swimming or skating. Mastering a new game will help to invigorate a whole new group of muscles, revitalize your fitness routine and make you stronger and more energetic.

Breaking out of your routine can do wonders for your mind and spirit. It’s usually pretty exciting to learn how to do something new. Increased brain activity and the use of different muscle groups may actually promote better sleep.

As you master the new activity you’ll likely burn more calories as your body becomes accustomed to the stress of increased exertion. You may find that your appetite increases as well. Make sure that you are getting enough lean protein each day.

It’s important to try new activities and sports to keep things lively in your workout. It’s also a very healthy move. Combining activities like swimming and walking or running and dancing helps build stamina, strength and flexibility.

Take tennis lessons for a six-week period. If you like it, you might want to think about joining a team for the best benefits. Not only is it great exercise but the social camaraderie very motivating.

You might want to try out dancing classes. If you have a partner you might be able to get them to join you. Dancing is a wonderful way to exercise and is a highly desirable social skill to learn.

If you get your aerobic exercise at the gym, in the way of the treadmill, consider giving the elliptical for a different type of workout. It’s a low stress way to work up to a higher skill level.

No matter what exercise or sport you choose to do, just do whatever you enjoy. Physical fitness should be something that pleases you and that you look forward to doing each and every day. Let us know what you decide to do and share your great results with us below!