Episode 48 - Strength Training
Strength training is an important part of an overall fitness program.
Use it or lose it
Lean muscle mass naturally diminishes with age.
The body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.
Strength training may also help you:
- Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
- Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
- Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
- Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
- Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
What are some options:
Strength training can be done at home or in the gym. Common choices may include:
- Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, planks, lunges and squats.
- Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store or online.
- Free weights. Barbells and dumbbells are classic strength training tools. If you don't have weights at home, you can use soup cans. Other options can include using medicine balls or kettle bells.
- Weight machines. Most fitness centers offer various resistance machines. You can invest in weight machines for use at home, too.
- Cable suspension training. Cable suspension training is another option to try. In cable suspension training, you suspend part of your body — such as your legs — while doing body weight training such as pushups or planks.
Starting September 28
Glenda’s progressive 4-week strength training program
Women any age
Innovative Fitness, Fircrest, Wa
Contact Glenda for details
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
Produced by KB Podcasts
Music from https://app.soundstripe.com/
