Strength training helps you lose weight and keep it off by building muscle tissue.<\/li>\n<\/ul>\nMichael explained: “The more muscle mass you have, the higher your metabolic rate tends to be. More muscle helps our bodies to burn more fat than muscle, which is important as we want to lose weight and not our strength.”<\/p>\n
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Five easy and low-impact exercises for injury recovery and back pain:<\/h3>\n
1. Pelvic lift<\/strong><\/p>\nLay down on your back and bend your knees. Cross your arms over your chest and lift your pelvis up towards the ceiling. Hold it there for 10 seconds and repeat this exercise in sets of 10.<\/p>\n
2. Bird dog<\/strong><\/p>\nGet down on all fours, extend one leg behind you and flex the foot, then extend the opposite arm. Hold this position for 10 to 30 seconds before repeating it on the opposite side.<\/p>\n
3. Lunges<\/strong><\/p>\nLunges are a great exercise for those who suffer from back pain as they help in reducing the load on the spine while working on other parts of the body.<\/p>\n
4. Squats<\/strong><\/p>\nSquats are one of the most recommended back exercises as they work as stretches for lower back pain and can greatly improve flexibility.<\/p>\n
5. Walking<\/strong><\/p>\nA brisk walk is considered cardio exercise as it gets the heart, lungs and large muscle groups working harder. Walking is a great low-impact activity to help back pain.<\/p>\n
<\/p>\n
Michael also recommended swimming as “a great form of cardio and strength training, it\u2019s a full-body workout”.<\/p>\n
He said: “You can lose the same amount of weight swimming as you could by running but without the impact which is great after recovering from an injury.<\/p>\n
“If you are an experienced swimmer and your heart rate doesn\u2019t increase then you need to swim harder and faster. Try sprint interval training, which consists of sprints for up to 30 seconds followed by up to four minutes rest.”<\/p>\n
The personal trainer suggested: “Try experimenting with various routines to keep your muscles and body guessing. Depending on the muscles being worked some swim strokes can result in a greater calorie burn than others. You could also join a water aerobics class for extra strength and endurance exercise.”<\/p>\n
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