Want to know a way to boost your efforts during strength training? The answer is to take a fish oil supplement. These supplements stimulate your brain’s “muscle-building” responses during your muscular endurance exercising. It can even contribute to the reversal of the negative effects of aging and loss of muscle mass. All you need is to take 2 grams worth per day, so it doesn’t take much at all. You simply remember to take this at the same time as any other vitamins, supplements or medicines you may take daily.
However, there is an alternative if you are not into taking supplements… Seafood! The secret weapon is the omega-3 fatty acids. All types of fish are loaded with these types of fatty acids. Fish oil can also help prevent harmful diseases such as cancer, boost brain function (which I am sure we all want especially as W&M students) and even elevate your mood. Walnuts, tofu, kale and winter squash are packed with omega-3 fatty acids if you are not keen on seafood. To sum it all up, there is no reason to not add this to your wellness lifestyle!
And to those of you may not know much about strength training, to best reap the results here are few key guidelines to follow:
- Perform a minimum of 8 to 10 exercises that train major muscle groups.
- Perform one set of 8 to 12 repetitions to the point of fatigue.
- Perform exercises at least 2 days per week.
- Perform exercises through a full range of motion.
Strength training can be done using free weights, nautilus equipment or both together. If you take the supplement before or after a workout, you’ll begin to notice results in your overall health in about 2 weeks. (Did I mention it’s also great for your hair?)
So, as you are working towards your New Year’s Resolutions to improve your health and fitness, this is a must for your exercise plan! The strength training and fish oil intake will lead to increased muscle strength and functional capacity. In a nutshell, how well you perform tasks is related to your strength, endurance, speed and flexibility, which are benefited by incorporating strength training with the supplements into your everyday fitness. This is especially great for avid fitness buffs and sports players! So become a fan of this healthy type of fat and watch your health flourish!