Did you know that strength training is just as important as aerobic exercise like walking, jogging, and workout classes? Our weekly exercise routines should include both. Most of us, though, are not getting enough strength training. Here’s why it’s important and tips to get moving in ways that will build your strength.
Strength training is important because it:
1. Builds muscle and tone
2. Helps develop strong bones (prevents issues like osteoporosis)
3. Lessens risk of losing muscle with age
4. Contributes to weight loss and healthy weight management
5. Can improve flexibility and balance
Ideas for exercises:
· Bodyweight exercises such as lunges, squats, pull ups, dips, push ups and planks
· Exercises with free weights, such as 1-3 sets of 15 repetitions
· Weight training
· Resistance band exercises such as bicep curls, squats, leg raises, glute kick backs, and glute bridges
· Pilates exercise routines
· Aerobic exercise combined with strength training such as kickboxing or circuit training with weights
· Yoga and barre (though, depending on level of ease, may not lead to as much muscle-building)
Tips for strength training:
· Choose the type of strength training that appeals most to you so it will keep you motivated.
· Consider body weight strength training if you don't like weights.
· Do it 2-3 times per week, with rest days in between. Muscles grow with rest and recovery.
· Start simple, and grow from there. Even 15 minutes of strength training is a good start!
· Focus on doing exercises with better form more than quantity.
· Nourish your body with lean protein, healthy fats, and plenty of vegetables and fruits. Poor diet can adversely affect results.
“It’s the little things you do that can make a big difference. What are you attempting to accomplish? What little thing can you do today that will make you more effective? You are probably only one step away from greatness.” – Bob Proctor
By: Katie Talarico