Resistance Training

The aesthetic of a well conditioned body is an excellent achievement. It takes time to develop muscles with resistance training and proper nutrition. Many people tend to view the aesthetic benefits of resistance training as the primary purpose for this type of exercise. There are so many other benefits that accompany the development of our muscles. As we age, resistance training, when performed regularly can increase cardiovascular vessel wall strength, increase blood flow and circulation, promote better balance, condition and strengthen tendons and ligaments, increase bone density, and improve mental health through the release of natural endorphins. A short 20-30 minutes of either weight training, band resistance, medicine ball & body weight calisthenics, or Dynamic Tension, performed 4-6 days per week can improve us in all of these areas. I personally do 6 days of resistance training and 7 days of cardiovascular exercise per week. As of March 1st, 2020, I have not missed a day in 730 days, (2 years exactly.) Some of my workouts are more intense, and some are more for conditioning. I will be turning 48 this Summer, and I feel as strong and as fast as I did when I was in my early twenties. I attribute this to my consistency with my exercise as well as my consistency with my nutrition. Try to view exercise as the mechanism that will give you more life, and beyond longevity itself, more quality of life. You do not have to age with the normal breakdown of the body if you care for it consistently. It appreciates the conditioning and will remain doing so if you are active and have proper nutrition. I don’t ever want to feel physically restricted from doing the things that I want to do. Now, that being said, I’m not jumping off the top rope in a wrestling ring anymore, (even though I still can.) I choose to be cautious and do not want to suffer a set-back in my physical conditioning. At this stage, exercise is the vehicle that provides me with longevity and the personal challenge to myself. I no longer have to squat super-heavy, fight in tournaments, jump out of planes, or scale cliffs to challenge myself. It has become more about preservation for me. I want to keep my spine healthy, my joints fluid, and my tendons, ligaments, and muscles strong and free from injury. Resistance training gives me the way to do this so my physical being remains healthy, flexible, and strong, while giving my brain the abundant oxygen, endorphins, and stimulus that give me my positive outlook.

I challenge you to do the same.

More importantly, issue the challenge to yourself.

Are you up for the challenge?

Can you do 4-6 days per week of some form of resistance training? 20-30 minutes? I know you can.

March 1st, 2020 until March 1st, 2021. It’s a Mindset. Go for it!

Have a blessed & enlightened LENT. May you grow better Spiritually, mentally, & physically.

Until next month, ~ John D.

About the author

John M. Di Fazio II
John M. Di Fazio II

John M Di Fazio II is a nutrition consultant, a personal trainer, and a massage therapist and has twenty years of experience working in the fitness industry. He was employed by Gold's Gym for thirteen years and in 2005 co-founded Remedy Fitness, a unique fitness establishment located in East Setauket, New York. While in the employ of Gold's Gym, he was recruited into Nutritionalysis, a nutrition company based in Venice Beach, California that specialized in individualized nutrition programs, and received his certification. Excelling in the field, his clientele grew by thousands. While establishing such a full clientele in nutrition and personal training, John also graduated from the State University of New York at Stony Brook with a bachelors degree in philosophy and also graduated from the New School for Holistic Health & Research on Long Island, New York with a degree and a New York State license for massage therapy.

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