Weight, Weight: Don’t Tell Me (Simple Exercises to Tone the Body?)

Woman with kettlebell.
Print icon

When most people hear the words weight training, images of bodybuilders lifting huge heavy weights may be the first thing that comes to mind. But you don’t have to look like a young Arnold Schwarzenegger to reap the benefits that weight training can provide.

Weight training is an extremely important aspect of a well-balanced exercise routine and can have numerous benefits for those trying to increase their overall fitness or those who are trying to get into healthy shape.

Bruce Brazeal, a fitness specialist for the Hartford HealthCare Rehabilitation Network, says that there are numerous benefits associated with weight training, including increased bone health, which can protect against osteoporosis, reduce the risk of developing back pain and improving overall strength that can help people perform daily activities and enhance their quality of life.

Aside from building muscle strength, Brazeal also said that incorporating weight training into your exercise routine can also help burn extra calories. It helps boost your metabolism so you will still burn fat even when sitting still.  It will also help improve flexibility, which can help prevent injuries and improve cardiovascular health.

In the videos below, Brazeal demonstrates exercises that can be done with a minimal amount of equipment.

Goblet Squat

  • Stand with your feet between hip- and shoulder-width apart.
  • Hold a dumbbell or kettlebell vertically with your hands underneath the top of the weight.
  • Hold the weight against your body so it’s touching your sternum and stomach.
  • Keep your core tight, back flat and dumbbell or kettlebell in contact with your body.
  • Bend your hips and knees to initiate the squat and continue until your elbows touch your knees.

Dumbbell Suitcase Carry

  • Grab a dumbbell or Kettlebell and hold it like a suitcase.
  • Keeping your shoulders square and upright.
  • Maintain that posture as you walk with the dumbbell at your side for 10 to 20 yards.
  • Then put it down, pick it up with your other hand and walk back.

Brazeal explained that you don’t need to belong to a gym or have an assortment of weights to do strength training, as you can use resistance bands or even your own body weight by doing push-ups, pull-ups, or sit-ups.

For more information about the benefits of a well-balanced exercise plan and more sports health services offered by Hartford HealthCare, click here.

 

 

 

 


What's New


What is Inpatient Rehabilitation?

A new inpatient rehabilitation unit opened at Hartford Hospital recently. It’s a 26-bed unit that specializes in physical, occupational and speech therapy for patients who have suffered a major illness or injury. Dr. Maria Tsarouhas of the Hartford Hospital In-Patient Rehabilitation Unit has details on what that means.  Q: This unit opened...


Innovations in Hand Pain Treatment

Hand pain is a common condition that affects many people. Dr. Nicholas Bontempo is an orthopedic surgeon at the Hartford HealthCare Bone & Joint Institute at Hartford Hospital with information on the latest advances in technology to treat the conditions that cause hand pain.  Q: What are some of the...


Steps for Safer Autumn Training Runs

As autumn approaches, many people look forward to getting out for a run in the cooler weather. While some consider fall the best time of year for training to run in organized races, Ken Bruno, MSPT, CSCS, of the Hartford HealthCare Rehabilitation Network, says that it’s important to remember some...


What to Expect When You’re Expecting Joint Replacement Surgery

The wait is up – and you’re ready to leave the debilitating joint pain you’ve been managing for years behind you. It’s the day of your joint replacement procedure. The thought of surgery may seem stressful, but as a patient of the Connecticut Orthopaedic Institute at MidState Medical Center, you...

Female Soccer Players

Head Balls: Study Reveals More Brain Damage in Female Soccer Players

As female soccer players across the country lace up their cleats for another fall season, news that heading the ball is more dangerous for them than for males might have them changing their game plan. A research team at Albert Einstein College of Medicine recently revealed that brain scans showed...


Readers: What Would You Like to See in Your Next Newsletter?

We hope you’re enjoying your email newsletter. Our goal each month is to give you a rich blend of topical health information, tips and commentary from our medical professionals and updates on some of the latest Hartford HealthCare medical news and services that might interest you. Let us know if...