What does heavy lifting mean? Lifting enough weight that you feel out of breath and tired by the 10th repetition.
Why do I have to lift heavy?
Lifting heavy weights has numerous benefits physically, physiologically and psychologically. Here are just a few.
- Physically- lifting heavy weight builds muscle and can reshape your body. Also, as opposed to cardio which encourages your body to burn more calories for 24 hours after exercise, heavy lifting encourages your body to burn more calories for 48 hours after exercise.
- Physiology- overtime lifting heavy weights strengthens your central nervous system, ligaments and tendons as well as improves your base metabolic rate. Decreases in somatic anxiety and other forms of anxiety can be highly related to the state of your central nervous system. Increases in tendon and ligament strength can decrease vulnerability to injury and improve balance.
- Psychologically- heavy weight training is literally “grounding” and provides an opportunity to focus with all your mind on one task. Moving heavy weight requires 100% attention from the mind and body, combining movement and breath. Also, you can see yourself improving as you can lift heavier weights, which is highly important for self-efficacy and self-esteem.
Is that safe for my body?
Yes, humans have been moving and lifting heavy weights literally since the beginning of time. How else did the Pyramids or Ankor Wat get built? Also, it is one of the benefits of working with me, or one of our team members, one-on-one. You are in a safe environment with an experienced coach that will choose the best possible “lifts” for your body and your goals.
Is this all you do?
No, my programming includes a minimum of 1 day up to 4 days of heavy lifting and only for about 15-20 minutes of each session. The session goes like this: warm up, lift heavy, HITT intervals followed by supersets and finishes with core and abs. On off days, clients have homework that consists of preferred cardio, rolling, stretching, Epsom salt baths as well as focusing on getting enough daily steps and movement.
Will I get bulky from lifting heavy?
To bulk up, you need to lift heavy 5-6 days a week and eat way more food that you naturally want to consume. Plus, the food you are eating gets to be basically veggies and lean protein. If you are not planning on doing that, your body will not bulk up, instead you will lean out and tone up. If you are a woman, you do not have the hormones or body chemistry to ever naturally look like Thor, promise.