Today, I want to talk to you about something beneficial for your health: strength training!
It might sound like something only athletes do, but guess what? It's essential for all of us
especially as we age.
Why is Strength Training Important? Strength training isn't just about getting big muscles. It's about making your body stronger and healthier. When you do strength exercises, you help your muscles grow and become more powerful. This makes everyday activities like running, jumping, and playing sports easier—not to mention yard work, carrying groceries, or being able to go up and down stairs easily.
Examples of Strength Exercises:
1. Arm Exercises:
Push-ups: Start by lying flat on your stomach, then push yourself up with your hands until your arms are straight. Lower yourself back down and repeat.
Bicep Curls: Hold a weight (like a water bottle or a can of soup) in each hand. With your arms by your sides, bend your elbows and bring the weights up toward your shoulders. Lower them back down and repeat.
2. Leg Exercises:
Squats: Stand with your feet shoulder-width apart, then bend your knees and lower your body down as if you're sitting in an imaginary chair. Make sure your knees don't go past your toes. Stand back up and repeat.
Lunges: Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Push yourself back up to the starting position and repeat on the other side.
3. Core Exercises:
Plank: Get into a push-up position but with your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels and hold for as long as you can.
Bicycle Crunches: Lie on your back with your hands behind your head and bring your knees toward your chest. Lift your shoulders off the ground and pedal your legs in the air, touching your left elbow to your right knee and vice versa.
When to Rest and How Many Repetitions: Rest is super important too! Your muscles need time to recover and grow stronger. Aim to do strength exercises 2-3 times a week, but make sure to take at least one day off in between sessions. As for repetitions (or reps for short), start with 8-12 reps of each exercise. If it starts feeling too easy, you can add more reps or try using heavier weights.
Benefits of Strength Training:
Makes you stronger and healthier
Helps you perform better in sports and activities
Builds confidence and self-esteem
Can reduce the risk of injuries
What to Do If You're Sore: It's normal to feel a little sore after doing strength exercises, especially if you're just starting out. But don't worry, it means your muscles are getting stronger!
To help ease the soreness, try:
Taking a warm bath
Doing some gentle stretching
Taking a day off from exercising
Drinking plenty of water
So there you have it, friends! Strength training might seem tough at first, but trust me, it's worth it. Start slow, listen to your body, and before you know it, you'll be feeling stronger and more awesome than ever! Keep up the great work, and remember, your health is the greatest treasure of all.
I try to do a strengthening program twice a year where I’m pushing 4x a week for 4 weeks. Usually, when I’m not training for any specific races. Otherwise, I do strength twice a week for total body and an additional 2 times for just core. Pilates anyone??
As always, contact us at Whole Family Medical Care if you need any guidance.