Why is it important to exercise? What’s the big deal?
1. More than 60% of American adults do no get enough physical activity to provide health benefits.
2. Studies have proven that regular physical activity is associated with taking less medication and having fewer hospitalizations and physician visits.
3. Muscle strength and endurance will make daily tasks and leisure activities easier.
How can we hold onto our health and physical capacity? People need to exercise!! We need to do something to hold onto one of our most precious resources which is our muscles. Strong muscles can help to slow the aging process by allowing us to remain mobile and resistant to disease into our nineties! It is muscle which moves our bodies and which serve to prevent injury and disease. By keeping our muscles healthy we will make great strides to living a healthy lifestyle as we age. Now, not every form of exercise is created equal. The most effective way to reap the benefit of stronger muscles is to perform some sort of strength training. Proper strength training is a safe, effective way to build muscular strength and endurance. Strength training is the ONLY form of exercise that will help to increase or at the very minimum maintain our existing level of muscle mass. Muscle is also a key component to maintaining and regulating a healthy bodyweight. Strength training is the only form of exercise which, when used in conjuntion with dieting, will cause the body to selectively lose fat and not muscle.
TIPS ON TRAINING?
Now in order for strength training to be safe and effective I have come up with my top 5 tips in order to get the most from your program. If you are currently working out you can use these as well as using them to help get you started.
1. Choose 6-12 exercises that address the major musle groups of the body. Have a balanced approach to strengthen the body as a whole. Perform each exercise just once but with a high effort level. Move from one exercise to the next in a circuit fashion working from largest muscles to smallest. Perform 8-12 repititions per exercise, when you can perform 12 or more reps increase the resistance.
2. Be willing to use moderate heavy weight loads. As long as you are in control this should be safe. The resistance must be significant in order to be meaningful.
3. Perform each exercise very smooth, slow and controlled. Eliminate momentum as a afactor in lifting and lowering the weight. This will place a greater demand on the working muscles and allow for safe performance with heavier weight loads.
4. Be Progressive! Try to do more reps or more weight every workout. Strive to build strength.
5. Chart your progress. Write it down on a chart.
