In part I of this series I talked about the benefits of aerobic
exercise. In this article I will discuss another important
element of a good rounded fitness training routine: Muscular
Fitness.
A good way to fight age-related muscle loss is to incorporate
some weight training into your fitness program. Weight training
helps to tone muscles and will improve your appearance.
Research shows that a single set of 12 repetitions with the
proper weight can build muscle efficiently. You really do not
have to spend a lot of time doing three or more sets of the
exercise to acquire results. You can do a complete series of
weight training exercises for your arms, shoulders, abdomen,
chest, back and legs in 20 to 30 minutes.
Beginners may find they are able to lift only a few pounds. This
is fine. Your muscles, tendons and ligaments will get use to
weight training exercises and you will begin to see how quickly
you progress. One important key here is to start slowly. When
you are able to do 12 repetitions with a particular weight, you
might increase the weight by up 10 percent at a time.
Muscles need time to recover from work-outs. It is advisable to
rest one full day between exercising each specific muscle group.
If you rather lift weights every day, plan daily sessions for
specific muscle groups. You might work your arms and shoulder on
Monday, then on Tuesday work your legs, and so on until you have
finished all muscle groups, then go back to the beginning of the
schedule.
Most people do find it more practical to work out in short
sessions two to three times a week. Two to three times a week
for 20 to 30 minute sessions will give you results.
Weight training helps you reverse the trend of losing lean
muscle and increasing fat as you age. Weight training and other
types of strength training can improve the quality of your life.
The ability to complete daily tasks can become easier even for
adults in their 80s and 90s.
As muscle mass increases, you will be able to work harder and
longer. Other benefits of weight training are:
•Joint flexibility which guards against risk of injury
•Increased bone density which also guards against injury
•Helps you to manage your weight
•Helps you to burn calories more efficiently
•Boosts your energy
•Can boost your self-esteem, improve your body image and reduce
risk of depression
•Can help you get a better nights sleep. People who strength
train regularly are less likely to suffer with insomnia
If your aerobic work outs are not balanced by a proper amount of
strength training, you are missing out on overall health and
fitness.
When your doctor gives you the OK to begin a strength training
program, start the program slowly. Warm up with five to 10
minutes of stretching or gentle aerobic activity. Choose a
weight or resistance level heavy enough to tire your muscles
after about 12 repetitions. Remember to stop if you feel pain. I
once suffered a severe low blood sugar episode after weight
training. So it is very important to start out slow, and even to
check with your doctor before beginning a weight training
program.
If you are not certain how to get started, which weights to use
or just in general need instruction with weight and strength
training, by all means consult with your doctor for an
appropriate referral to an exercise specialist or physical
therapist. It is better to be safe than sorry with injuries.
Continued in: “Four Important Elements of a Good Rounded
Fitness Training Routine Part III.”
Source: Mayo Clinic
Disclaimer: *The information in this article is not intended to
replace the medical advice of your doctor or health care
provider. Please consult your health care provider for advice
about specific medical concerns and especially before beginning
any type of exercise routine. The statements in this article has
not been evaluated by the Food and Health Administration and not
intended to diagnose, treat or cure any kind of a health
problem.
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exercise. In this article I will discuss another important
element of a good rounded fitness training routine: Muscular
Fitness.
A good way to fight age-related muscle loss is to incorporate
some weight training into your fitness program. Weight training
helps to tone muscles and will improve your appearance.
Research shows that a single set of 12 repetitions with the
proper weight can build muscle efficiently. You really do not
have to spend a lot of time doing three or more sets of the
exercise to acquire results. You can do a complete series of
weight training exercises for your arms, shoulders, abdomen,
chest, back and legs in 20 to 30 minutes.
Beginners may find they are able to lift only a few pounds. This
is fine. Your muscles, tendons and ligaments will get use to
weight training exercises and you will begin to see how quickly
you progress. One important key here is to start slowly. When
you are able to do 12 repetitions with a particular weight, you
might increase the weight by up 10 percent at a time.
Muscles need time to recover from work-outs. It is advisable to
rest one full day between exercising each specific muscle group.
If you rather lift weights every day, plan daily sessions for
specific muscle groups. You might work your arms and shoulder on
Monday, then on Tuesday work your legs, and so on until you have
finished all muscle groups, then go back to the beginning of the
schedule.
Most people do find it more practical to work out in short
sessions two to three times a week. Two to three times a week
for 20 to 30 minute sessions will give you results.
Weight training helps you reverse the trend of losing lean
muscle and increasing fat as you age. Weight training and other
types of strength training can improve the quality of your life.
The ability to complete daily tasks can become easier even for
adults in their 80s and 90s.
As muscle mass increases, you will be able to work harder and
longer. Other benefits of weight training are:
•Joint flexibility which guards against risk of injury
•Increased bone density which also guards against injury
•Helps you to manage your weight
•Helps you to burn calories more efficiently
•Boosts your energy
•Can boost your self-esteem, improve your body image and reduce
risk of depression
•Can help you get a better nights sleep. People who strength
train regularly are less likely to suffer with insomnia
If your aerobic work outs are not balanced by a proper amount of
strength training, you are missing out on overall health and
fitness.
When your doctor gives you the OK to begin a strength training
program, start the program slowly. Warm up with five to 10
minutes of stretching or gentle aerobic activity. Choose a
weight or resistance level heavy enough to tire your muscles
after about 12 repetitions. Remember to stop if you feel pain. I
once suffered a severe low blood sugar episode after weight
training. So it is very important to start out slow, and even to
check with your doctor before beginning a weight training
program.
If you are not certain how to get started, which weights to use
or just in general need instruction with weight and strength
training, by all means consult with your doctor for an
appropriate referral to an exercise specialist or physical
therapist. It is better to be safe than sorry with injuries.
Continued in: “Four Important Elements of a Good Rounded
Fitness Training Routine Part III.”
Source: Mayo Clinic
Disclaimer: *The information in this article is not intended to
replace the medical advice of your doctor or health care
provider. Please consult your health care provider for advice
about specific medical concerns and especially before beginning
any type of exercise routine. The statements in this article has
not been evaluated by the Food and Health Administration and not
intended to diagnose, treat or cure any kind of a health
problem.
Open yourself up to a whole new way of embracing health! Our Nutrition Supplement Bundles offer amazing convenience, cost savings and a means to kickstart your wellness regimen.
This pack showcases all six of our incredible health-promoting products. Each carefully formulated supplement features ingredients selected for efficacy, potency ... even great flavor! Clean living has never been simpler.
Renew your commitment to a healthier, happier tomorrow by making health a habit with our full line-up of nutritional supplements today!
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Keri’s passion is driven by the idea that excellent nutrition should be attainable for everyone. And, pairing with Life’s Abundance helps her further her mission of empowering the public to take charge of their wellness through nutrition.
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