Muscling up: Better health through strength training
Strength training is a system of conditioning involving lifting weights especially for strength and endurance.
Benefits of Strength Training aka Resistance Training:
- Increased metabolism
- Reduces body fat
- Prevents muscle loss due to aging
- Increases bone mineral density which helps prevent osteoporosis and bone fractures
- Prevents diabetes
- Speeds up your digestion which decreases you risk for colon cancer
- Reduces you resting bloodpressure
- Relieve lower back pain
- Reduces arthritis pain
- Good for injury prevention from strong muscles and joints
- Improved balance, flexibility, mobility, and stability
- Decreased risk for heart disease
- You will look and feel better
Guidelines to weight training:
- 2- 3 times per week doing
8-10 exercises with one set of each at 10 -15 repetitions.
- Warm up by walking on the treadmill or riding the bike before you lift weights.
- Slowly work up to lifting heavy weights otherwise you may injure yourself.
- Go through a complete range of motion, move slowly, and with control, breath, maintain a neutral spine. Don’t sacrifice your form just to lift heavier weights.
- Unlike aerobic training heart rate is not a good way to determine your intensity during weight training so listen to your body and base it on how much you are exerting yourself.
- Strength training is recommended to be one hour of less.
- Each muscle you train should be rested for one to two days before being worked again so the muscle can rebuild itself.
- “No pain, no gain” This is not necessarily true and can be dangerous. Know that your body will adapt to strength training and body soreness will reduce each time you work out.
- Always breathe rhythmically, exhaling through the mouth as you perform the work. Holding your breath can increase your blood pressure.
- Always make sure you stretch after your workouts.