Focus on Fitness: Strength Training | Healthy Communities

July 24th, 2013

Do you include strength training in your fitness program? ?Should you? ?We are going to learn a bit about strength training today to help you decide if you should incorporate it into your fitness program.

As we age, we naturally lose muscle mass. ?Regular strength training not only helps us keep that muscle mass, it also helps us maintain bone health, boosts metabolism and helps control weight, and also helps manage chronic conditions such as back pain, heart disease, obesity, etc.

First things first?what exactly is strength training? ?Strength training is the use of resistance to build overall strength and anaerobic endurance.

Often times, when people hear the term ?strength training? they picture someone very muscular, possibly looking a little like the Incredible Hulk, throwing large, weighted objects around and grunting loudly. ?That might sound extreme, but you get the idea. ?Strength training is actually gaining popularity as people realize the benefits of adding it to their routine. ?Strength training can actually be accomplished in a variety of ways, either in your own home or in a gym setting. ?Let?s look at some of the ways we add resistance when strength training:

• Use your own body weight. ? You can get stronger simply by moving your own body around. ?Exercises like push-ups, pull-ups, and squats are all fantastic options here.
• Use free weights. ?Free weights like dumbbells, kettlebells, and barbells are all excellent free weight ideas to incorporate into your strength training program.
• Use machines. ?Typically, machines are found in a gym setting, and are more ideal to use when someone doesn?t know exactly how to do other exercises.

Which option is best? ?As someone who regularly coaches individuals through strength training classes, my honest opinion is the method you can stick with. ?However, there are some things to consider when beginning a strength training program. ?Let?s look at them:

• Make sure you can perform the movement correctly first. ?When incorporating any new exercise in to your routine, take time to practice getting the movement and form down first. ?If you aren?t sure about exercises or form, seek out the help of a fitness professional to learn them. ?
• Add resistance (a free weight or poundage on a weight machine) after your form is flawless. ?Adding resistance to poor form is a recipe for injury.
• Incorporate rest periods into your workout. ?Rest periods, between sets and exercises are a must during a strength training workout to make sure your body recovers. ?This helps you keep your form locked in for the duration of your workout. ?If you find yourself getting sloppy with form, it is time to stop your workout.
• Incorporate rest days into your program. ?Rest days are necessary in any fitness program. ?Rest days are when your body takes the time to repair itself.

Should you include strength training in your regular routine? ?Generally, the answer is that most everyone can benefit from regular strength training in their fitness routine, but talking about it with your doctor to determine this is a good rule of thumb. ?Be sure to ask them if you have any limitations to consider with regard to strength training.

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Categories: McLeod, Meeker, Resources, Sibley |

Source: http://www.mmshealthycommunities.org/focus-on-fitness-strength-training/

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