Resist the Loss, Strength Training

Written by: Krista Reader

Personalcare Physicans Strength Training!

You have heard us say it before, but one more time just in case you have forgotten.  As we get older, we can naturally lose 30% (or more) of our muscle mass between the ages of 40 and 75.  The best way we can protect ourselves and prevent this from happening is to commit to strength (or resistance) training.

Your muscles are important for everything you do. Whether you’re reaching for a box of cereal in the morning, climbing the steps outside your home and walking the dog, you need your muscles to move and function every day.

Strength training is the best solution to building and maintaining muscle mass to keep functioning at your best. Performing daily exercises with weights and learning to increase the difficulty as your body adjusts to the pattern gives the most physical benefits for your body.

In addition to the benefits for your muscles, strength training will also help 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 gains the ability to burn calories more efficiently, which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
• Reduce your risk of injury – Building muscle helps protect your joints from injury and contributes to better balance, which can help you maintain independence as you age.
• Boost your stamina – As you get stronger, you won’t fatigue as easily.
• Manage chronic conditions – Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
• Sharpen your focus – Some research suggests that regular strength training helps improve attention span and concentration as we age.

Strength training can be done at home or in the gym and here are some options for you to consider as you are building your program:

• Body weight – You can do many exercises with little or no equipment including push-ups (elevated or on knees if needed), front & side abdominal planks, dips, lunges and squats.
• Resistance tubing – Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched.
• Free weights – Barbells and dumbbells are classic strength training tools.
• Weight machines – Most fitness centers offer various resistance machines and there are tons of options for home gyms that are portable.

Getting started

Please make sure to check with your primary care physician before you begin a strength training program and plan to start slowly. Warm up with 5-10 minutes of active stretching and/or light aerobic activity, such as brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions.

To give your muscles time to recover, rest one full day between exercising each specific muscle group. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you’ve overdone it.

When to expect results

You don’t need to spend hours a day lifting weights to benefit from strength training. Depending on your goals, two to three strength training sessions a week lasting just 30-40 minutes are sufficient for most people starting a strength training routine. Two times per week is plenty if your goal is to just maintain your current muscle mass and at least three sessions if you are looking to build.

By exercising your entire body (not just the muscles you can see) you will prevent your body from losing muscle mass as you grow older and ensuring you keep your independent spirit both physically and mentally. If done properly, you will notice a difference in your strength and stamina in as little as a few weeks.

Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health.  If you are just getting started, we highly recommend seeking the help of a professional trainer to ensure that you know how to most effectively exercise and avoid injury.  Please feel free to contact our Healthfit 4 Life Fitness Team for help getting started.