Keen to improve the way you move? Whether it’s for competitive sports or regular fitness activities, resistance training has valuable benefits.
Maintaining a healthy weight, having firmer body, and being more energetic are my personal goals when it comes to health and fitness. I’m sure I’m not alone with these goals. After all, who doesn’t want a happier life with healthy body and mind? But I do accept that this is easier said than done.
One of the activities I do towards having healthy weight is to have regular exercises. I’m a working mom, and like many other busy mums, whether working or not, it can be challenging to allot time and energy every day to exercise. On weekdays, what I’ve been doing over the years is to perform 10-20 minute shots of exercises for specific areas of the body. On weekends, I run / walk for an hour. These have been great routines for me for the past, hmmm, 4 to 5 years.
However, I’ve been starting to feel that I want to improve what I do. Ageing doesn’t make my metabolism better (aaaarrrrrhhh!). And I noticed that I’m starting to gain weight again instead of losing or maintaining my target, at least. Signs that I need to “up” my level, yes?
I know that I need to improve how I do my exercises. I need to improve the way I move. I cannot stretch the time I spend on workout too much as there are many things in life that I need to balance, just like a lot of you. I need to be more efficient with how I work out, either through increasing the intensity or…resistance training.
My regular workouts include Tabata body, 7-minute leg workout, abs workout, and 10-minute HIIT. Plank, jumping jacks, leg lifts, v-sits, lunges, squat jumps, high knee running in place…these are some of the steps that I regularly do. I’ll share more about this wonderful app that I follow to do these at home. I’m no expert and definitely a newbie on the subject of resistance training so I’ve done some research to understand more.
One of the interesting articles I’ve read from TIME said:
“If you just do cardio, you’re sabotaging yourself,” says Jacob Wilson, Ph.D., certified strength and conditioning specialist and associate editor of the Journal of Strength and Conditioning Research. “Your metabolism will actually go down, making weight loss more difficult. Resistance training, however, builds muscle to increase your metabolic rate.” That explains why, in one Harvard School of Public Health study of 10,500 adults, those who spent 20 minutes a day weight training gained less abdominal fat over the course of 12 years (compared to those who spent the same amount of time performing cardio).
No wonder it was getting harder to maintain my target weight…
So what then is resistance training? There are so many definitions you can find online but one of the simplest one I found says that resistance training, also called strength training or weight training, is a form of exercise that improves muscular strength and endurance. It increases muscle strength by making your muscles work against a weight or force.
There are many ways that you can do resistance training. Some of them include sand bags, resistance bands, suspension equipment, free weights like dumbbells and I’ve seen ankle weights and wrist weights as well. I tried using some dumbbells but I somehow didn’t enjoy it. I like to move and sweat all over after some short but intense (at least intense for me) workouts, without the need to hold weights in my hands. I did check ankle weights and wrist weights, too, but I wasn’t sure if I’ll be comfortable strapping those heavy loads while I jump or run. It didn’t look and sound right. I was worried about injuries specially on my knees. The ones I saw were quite heavy, ranging from 1kg to even 6kg.
I’ve also read that ankle weights can be good complement for exercises like leg lifts, squats, planks with leg lifts, bicycle kicks, mountain climbers and other similar exercises. But I was looking for something more multi-functional and something that can move with me, whether it’s for HIIT, running and, potentially, muay thai. There should be a solution out there for people like me who switch between different types of workouts, right?
I encountered Light Variable Resistance Training or LILA calls it LVRT. Wait, what?
Light Variable Resistance Training is a way of training with significantly less load than traditional resistance training. It’s a signature training system developed by LILA and it emphasises 100% user-defined resistance training. In other words, we control it and we define how we move with it.
LILA (pronounced lee-lah) has developed EXOGEN EXOSKELETONS. Sounds fancy, huh? It deserves to sound fancy. It is, after all, the world’s 1st generation of multi-function, high-performance exoskeletons that accelerate the future of user-defined movement training.
What is an exoskeleton? An exoskeleton basically is an external skeleton that supports and protects the body. Think of it like the Iron Man suits. It turns Tony Stark into a superhero that can lift extremely heavy loads, fly, scan surroundings with superhuman speed and accuracy, shoot and more. In the US, exoskeletons are already being used to rehabilitate injuries and provide superhuman strength.
LILA’s EXOGEN EXOSKELETONS are created and developed by sports scientists to improve the way you move. It combines the art of movement with science and technology to enhance your performance, provide protection and support, improve sensory feedback and deliver thermo-regulation.
What does it do? What are the benefits of using LILA EXOGEN?
I’m most interested in its benefits for cardio and burning calories. If it can help increase my metabolic output or burn by 8 – 15% then I can increase my calorie burn every time I do my regular workouts and run. Let’s do some math:
Regular 10-minute HIIT
Without LILA = 84 calories x 5 days in a week = 420 calories / week x 4 = 1,680 / month
With LILA EXOGEN at 15% increase = 96.6 calories x 5 days in a week = 483 calories / week x 4 = 1,932 / month
That’s an increase of 252 calories in just 1 month with just my 10-minute workout.
Imagine doing that for 12 months. That’s an increase of 3,024 calories burned!
My weekend run
Without LILA = around 410 calories / week x 4 = 1,640 / month
With LILA at 15% increase = 471.5 calories / week x 4 = 1,886 / month
That’s an increase of 246 in 1 month with just my 1-hour run every weekend. If I do this for 12 months, that’s an increase of 2,952 calories burned.
Add my 10-minute HIIT and weekend runs, I can potentially increase my calorie burn by 5,976 in a year!
The Compression Calf Sleeves come in a black carry box, containing a pair of compression calf sleeves, a mesh bag, an 8-piece set of loads in a travel-friendly roll pouch and the user guide.
Price: USD139 / RM588
I’ve started using the calf sleeves on my daily short workouts and I felt an incredible difference. Starting with light load of 100g per leg, I can feel that I’m working harder yet it just feels natural with my movement.
I also use it for my weekend run. On my first run test, I was too ambitious, I loaded 300g on each leg. But this is too early for me to do, I felt that I need to make the load lighter after a few hundred meters. So I reduced the loads to 100g per leg, it felt right and I continued my run / walk for another hour. I love that I can control the amount of loads and play with the direction of the loads, too! That’s what I call true user freedom! And on my 2nd test run with LILA, I increased it to 200g per leg, 100g in front and 100g at the back.
There are various methods for arranging the loads or Fusiform on the sleeves. For my running and short workouts, I’m currently placing the loads downwards and with the belly (fatter side) on top.
I’m keen on progressing continuously with resistance training. According to Better Health Australia, doing resistance training / strength training / weight training has many health benefits, both for physical and mental health, such as:
- improved muscle strength and tone – to protect your joints from injury
- weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest
- greater stamina – as you grow stronger, you won’t get tired as easily
- improved mobility and balance
- improved posture
- increased bone density and strength
- improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
- enhanced performance of everyday tasks
I had the honour of meeting the LILA EXOGEN team and got hooked by their concept and mission to improve the way we move. At the time of publishing this article, I’m already a happy member and delighted customer of the LILA EXOGEN team, moving forward to improve the way I move!
Stay tuned for updates on my LILa journey…progress on my workouts and Muay Thai training!
Born to move. Live to move.