When people first hear the words strength training, it is a general tendency to look the other way, for this sort of exercise is widely considered a thing of bodybuilders. That is far from being true. As a matter of fact, whether you are a young adult or you are already around your 80s and 90s, strength training and power training will surely help you manage your day-to-day tasks with ease.
The U.S. Department of Health and Human Services have issued recommendations that urge all age groups to facilitate strength training in the pursuit of reaping its long-term health benefits. Several studies from the same source have shown that by performing at least two strength training sessions combined with some form of cardio exercise of 150 minutes or more every week, you may manage and even prevent diabetes, osteoporosis, arthritis and other various forms of heart diseases.
As the years of our lives go by, so our muscle tissues, strength and bone density dwindles, and this is exactly why it is important to make the most of the health benefits of strength training. These benefits include but are not limited to:
- Protecting vitality
- Making everyday tasks even more manageable
- Preventing disability and frailty.
- Improving strength, mobility, agility and power (both mental and physical)
The basic idea behind strength training is to slowly and progressively challenge our muscles to break through newer and newer barriers. Strength training poses a challenge to your muscles in the form of counterforce that may include lifting dumbbells, pushing against the wall or pulling on a resistance band, for that matter. It is important to note that strength training will not only make you stronger, but your muscles will also be more toned and your bones more strengthened as a result.
Guidance from the Chief Medical Office (CMO) for Physical Activity (UK) and the Physical Activity Guidelines for Americans (PAG) recommend power training exercises for all major muscle groups. These include:
In the following, I am going to share seven points that will help you make the most out of your chosen strength-training program:
1. Warm-up and stretching exercises for 5-10 minutes. The best way to go about this is by walking intensively for 5 minutes and then spend the other 5 minutes stretching the major muscle groups to avoid injuries.
Although the ageing process cannot really be hindered as of yet, it is still important to counteract its toll on us. Strength training will surely get you in shape so you can enjoy your life to the fullest without remorse. The mere fact that you know you train your own body on a regular basis will give you a kind of optimist self-esteem and pride that no other sport or activity can give you. By reading this article, you have made your first step towards becoming healthier, stronger and happier. #Society