Fitness News

Why Strength Training is a Must for Everyone

Think your're too old to start a strength training program? Well think again! Strength training is just what your body needs to fight the loss of muscle, bone and strength that comes with age.
Everyone, no matter how yound or old, should be doing some kind of regular strength training.
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 activites.

• Improves your balance.

• Builds muscle strength.

• Decreases your risk of osteoporosis.

• Reduces blood pressure.

• Increases calorie burn.

• Reduce low back pain.

Time spent on 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 care exercises (abs, lower back). Examples of exercises can be found in the Fitness Resource Center.

• 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 aditional 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.

Strength training should never be painful! 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.

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Monday, August 23rd 5:30 PM

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