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Experts Share the Importance of Strength Training for your Legs when Trying to Lose Weight

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Although performing cardiovascular exercise will slowly burn calories, it won’t be nearly as effective at shedding the pounds from a good strength training session. Strength training, that’s dynamic, and involves a lot of movement, can help you to get lean and mean – burn the fat and put on the muscle mass!

Compound exercises are a great way to target both these goals simultaneously.

By keeping the movement alive and targeting different muscles at the same time, we keep a high heart rate and maximise our blood flow, making calorie burning more effective. The more muscle used, the more energy burned, its simple as that.

Having lean muscle mass on your body will help burn calories throughout the day. By having lean active tissue, your muscles require calories throughout the day. When consuming food, your muscle cells will absorb these calories first before storing any fat on the body. This is one of the main reasons weight training can be more affective than cardio for fat loss. Metabolic reactions throughout the body have increased. The need to breakdown molecules for musculoskeletal recovery prevents weight gain.

What weight training exercises are the best for fat loss?  

There is a reason why “leg day” is a saying and nobody wants to miss it.

Athletes know training their legs is important for a variety of reasons.

1 – The legs have the biggest muscles in the body. Between your quadriceps and hamstrings alone, you have 7 large muscles within two major muscle groups. This means when you train your legs you are burning an enormous amount of energy when performing repetitions of an exercise that involve both muscle groups.

Examples of exercises that use all muscle groups in the lower extremities:

  • Squats
  • Lunges
  • Step Ups

2 – Leg Exercises Require Cardio. Because so many muscle groups are counter acting at the same time within repetitions of these exercises, it takes a lot of exertion on the body. This causes our heart rate to elevate and we burn more calories effectively.

3 – Boost Your Stamina. By training your legs, you’ll increase your general fitness levels, and will be able to complete other exercises more efficiently and more accurately. Again, this will increase your stamina levels and promote weight loss.

Why else is training your legs important?

1 – Staying functional. The lower extremities of our body are exposed to tightness if we don’t perform the right strength training exercises and stretch. As most jobs entail sitting at a desk all day long, this causes muscles such as our hips, hamstrings and calves to get tight. By giving 15 minutes attention to this everyday, we can keep these muscles limber so we can perform all daily and recreational activities a lot easier.

2 – Training Your Legs Will Increase Circulation. As we mentioned, training your legs increases your blood flow. This is very healthy for how your heart circulates around the body. This can help depression in people but also reduce feelings of stress and anxiety in everyone. It also for this reason helps to boost morale.

3 – Increased Flexibility.  Keeping limber and stretching your legs improves your flexibility. This is essential as we get older performing all chores or getting involved in any recreational activity.

Takeaway

My advice is starting small when training your legs. A lot of muscles are being worked so it’s important to avoid injury at the beginning. Start with machines and build up to manual exercises.  If you need any further tips, consult London Fitness – In Home Personal Trainer for more information about strength training the safe way.

Michelle has been a part of the journey ever since Bigtime Daily started. As a strong learner and passionate writer, she contributes her editing skills for the news agency. She also jots down intellectual pieces from categories such as science and health.

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Health

How to Help Your Child if You Think They Might Have Autism

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Do you suspect your child might have autism, but you’re not sure? While only a professional diagnosis can tell you for sure, there are many ways you can support your child while you get a diagnosis and create a plan. 

Here are some of the best ways to support a child you think might have autism. 

  1. Try a variety of therapies

While you’re in the process of getting a formal diagnosis, start trying different therapies with your child to see if anything resonates with your child. Every child with autism is different, so what works for one person may not work for another. There are several types of therapy you can try that are low-cost or free, including play therapy, speech therapy, floortime, ABA therapy, and more.

Although your child will need a formal Autistic Spectrum Disorder (ASD) diagnosis to get ABA therapy, it’s worth noting that once you have a diagnosis, you can get in-home therapy, which will make things easier on you and your child. Organizations like Golden Care Therapy in New Jersey will send an ABA therapist to your home to work with your child in their own environment. Getting in-home therapy will reduce the stress your child may feel from being in a new and unfamiliar place.

The more therapies you try, the better chance you have of getting a head start in supporting your child, whether or not they get diagnosed with autism. 

  1. Get your child some sensory toys

Kids with autism need to stim, which is just a fancy way of saying they need something to stimulate their senses in a way that allows them to mitigate and disburse the sensory overload they’re feeling. Without toys, kids will find ways to stim using just their bodies and their surroundings, but toys can be extremely helpful and less damaging depending on your child. 

Every child is different, so it might take a bit to find toys they like. However, you can find some excellent suggestions from The Aspie World on YouTube. Some toys spin, squish, make noise, or are a series of magnets that can be reshaped. If your child is already fixated on certain types of toys, try to find something that matches their existing interest. For example, if they like soft textures, find some plush toys with a velvety-smooth texture. Try all types of toys to see if they help your child.

  1. Seek a professional diagnosis

Getting a professional diagnosis is the best way you can support your child when you think they might have autism. Once you have a diagnosis, that opens the door to getting services that will help them immensely. Not just while they’re young, but it will help them in their adult life, too. For example, if your child moves out on their own, and they struggle with self-care and household chores, they’ll need a professional diagnosis to get in-home services from the state.

A professional diagnosis will tell you if your child is on the autism spectrum, or if they have a different disorder. Depending on the therapist you choose, they’ll likely be able to diagnose your child with any relevant comorbidities, which are common with Autism Spectrum Disorder (ASD). 

  1. Learn about autism

Next to getting your child professionally diagnosed, learning about autism will help you support your child in many ways. There are many misconceptions about autism that can make it hard to spot the signs of autism. One of the best people to learn from is Tony Attwood. He’s considered the leading expert on Autism Spectrum Disorder and is extremely knowledgeable.

One of the most important things you can learn from Attwood is how to spot Autism in girls. For various reasons, it’s harder to spot autism in girls and some girls don’t get diagnosed until they’re in their 40s. Attwood gave an excellent talk about Asperger’s in girls back in 2015, and you’ll learn a lot from this speech.

Although Attwood’s speech focuses on Asperger’s, it is part of the autism spectrum. As a diagnosis, Asperger’s has been officially merged into the diagnosis of Autistic Spectrum Disorder.

Support your child in every way you can

When you suspect your child might have autism, it’s important to support them in every way possible. While you’re seeking a professional diagnosis, start trying simple solutions, like play therapy and toys for stimming. See how they respond. Once you get a diagnosis, your child’s therapist will suggest next steps to help your child long-term.

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