Exercise--Strength Training
Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program. I always hear many women say I do not want to lift weights, because I do not want to get big like a man. The common fear is that strength training will add bulk and therefore add weight. But this is a myth. Strength training will build lean muscle and burn fat. So in the long run, you not only become stronger, leaner, but you can lose weight as well. Women, in fact, are more likely to tone up from strength training rather than bulk up. In the movie “What’s Love Got To Do With It,” Angela Basset, playing Tina Turner was in great shape! She was very tone and lean! So what’s the point? If you’ve never participated in a strength training program, why start now? Here are some very important reasons strength training makes a difference in your quality of life:
Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!
Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
Strength training can literally help you turn back the clock and feel younger each day. Here are some principles to remember when putting together a program:
Start by strength training 2 days/week, building up to 3 days/week for more of a challenge. Make sure you have at least one day of rest in between each session.
Start with 2-3 exercises each for lower body and upper body and 1-2 core exercises (abs, lower back).
Start with one set of each exercise (12-15 repetitions- slow and steady), using light hand weights, resistance bands or your own body weight. As you progress, you can work up to 2 and then 3 sets.
As you add additional sets, rest 30 seconds to a minute in between each one.
Never hold your breath during the exercises. Always exhale when exerting force (on the hard part of the movement).
Always warm up before and stretch before and after each session.
Pay attention to proper form and technique, as they are very important for injury prevention and producing results.
When selecting a weight, it should be heavy enough that you feel the muscle working and the difficulty increasing as you get to the 15th repetition. The weight should be light enough that you can do 15 repetitions without pain or breaking proper form. You should feel challenged by the last 3 reps, feeling for intensity!! If it is too easy, add more weight or add more reps.
Strength training should never be painful! It is about intensity! If you experience pain, stop the exercise immediately.
No matter what your age, you have a lot to gain from regular strength training. Just remember to consult your doctor before starting any exercise program. It is one of the most important things you can do to ensure your independence for many years to come.
So what part of the body should you work? All of it – your upper body, core, and lower body. Your upper body is made up of your arms, chest, shoulders, neck, and upper back. This is easily the most popular part of the body to work for strength training.
Leonard W Wilson is a Certified Personal Fitness Trainer and Business owner of Divine Intervention Personal Fitness (Di fitness). He has been on several radio stations providing nutritional, fitness and health information. He provides many Fitness Camps, and Boot camps for Adult and children. Leonard has also written many fitness articles .
Leonard resides in Chandler, Arizona . His professional experiences include Head Start teacher, Parent Involvement, and fatherhood specialist. Through his work with the Head Start program, he has often shared his expertise and insights through training sessions and in-services which he designed and conducted for both the agency and private agencies. Leonard attended University Wisconsin Milwaukee and received certification through the International Sports Sciences Association(CFT) and National Academy of Sports Medicine Certified in NASM as well as, American Heart Association CPR & AED
