Kokomo Tribune; Kokomo, Indiana

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Mommy Makeover

April 8, 2010

Resistance training important for women

Simple ways to get started with a weight-lifting program

(Continued)

Kokomo —

If you’re looking to gain strength, pick heavier weights and do fewer reps. If you’re looking for muscle endurance, pick a slightly lighter weight and do more reps.

But either way, it’s important the weight selection feels challenging, he said.

“If it doesn’t feel like exercise, it’s probably not going to do what you want it to do,” Land said.

He said to focus on the larger muscle groups like the chest, the back and the legs, which have the most potential for muscle growth. The more muscle you can build, the more calories you will burn when you’re at rest.

Land recommends doing compound exercises such as the ones he does with Jennie Rhees and Rebecca Hampton. Often, he will have the Mommy Makeover ladies do a ball squat with a bicep curl and go into an overhead press with the same weight. So in one fluid move, the ladies got three exercises.

Land doesn’t focus on isolated movements like standing bicep curls or tricep kickbacks, since those muscles will be used in other exercises as well.

“Unless you’re in a bodybuilding competition or you’re a competitive arm wrestler,” he said with a laugh.

The important part is to make sure you know what proper form looks and feels like. Land said you’d be surprised at how easy it is to do exercises incorrectly, which is why he suggests working with a personal trainer or someone knowledgeable, especially in the beginning.

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