And it doesn't have to look or feel like stereotypical heavy lifting. Here are some things that adding some muscle challenge to your fitness routine can do for you:
- Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
- Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
- Boost your stamina. As you get stronger, you won't fatigue as easily. Building muscles also contributes to better balance, which can help you maintain independence as you age.
- Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.
- Sharpen your focus. Some research suggest that regular strength training helps improve attention for older adults.
Strength training can be done at home or in the gym. Common choices include:
- Body weight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, planks and leg squats.
- Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from may types of resistance tubes in nearly any sporting goods store.
- Free weights. Barbells and dumbbells are classic strength training tools. And they don't have to be heavy iron under which you struggle. As you start, you can use full soup cans or bottles of water to add some light weight to your workout.
- Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home or in the office.
When you have your doctor's OK to begin strength training, you might want to make an appointment with a fitness trainer. Learning proper technique will improve your results and help you avoid the risk of injury. Start small and gradually increase the number of repetitions and amount of weight or resistance you use. You should tire, but not hurt a muscle.
Listen to your body. Mild muscles soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it. Avoid the high-hyped programs that encourage you to strain and push beyond your endurance. There is absolutely no need to feel sick and in agony from too much exertion. Those all-out, push till you drop approaches tend to be counterproductive. You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people.
And the best news - results are quick. Expect to enjoy noticeable improvements in your strength and stamina in just a few weeks. If you keep it up, you'll continue to increase your strength even if you're not in shape when you begin.
As always, I am here to help. Have a happy, healthy day!
barbarajlaird.zumba.com
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