|
Strength Training
Strength training is not just for body builders or weight lifters. Research shows that a simple strength-training program gives the following benefits:
- Increased strength of bones, muscles and connective tissue (the tendons and ligaments), decreasing the risk of injury.
- Increased muscle mass. Muscle tissue is responsible to some extent for the number of calories burned at rest (i.e., the basal metabolic rate or BMR). As muscle mass increases, BMR increases, which makes it easier to maintain a healthy body weight.
- Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing.
A safe strength-training program combines cardiovascular exercise with flexibility exercise, gives the benefits of a total fitness program. Studies at a US University show that muscles respond to weight lifting after only four sessions.
Before beginning a strength training program, consult a certified fitness professional to learn safe techniques. Also, do not neglect certain muscle groups. This may lead to strength imbalance and postural difficulties.
Improvements in strength and muscle tone are seen right from the beginning. Machines and free weights are effective tools for strength training, and a combination of the two is common. Variety reduces boredom, and improves progress.
Dumbbell Exercise
What You Need
Dumbbells, chair, carpeted area or exercise mat
Time required
20 minutes/twice a week on nonconsecutive days Do eight to twelve repetitions for the right and left side each.
The Workout
For the first two exercises, stand straight, holding two dumbbells at your sides.
Squat
Keep your feet a little apart. Bend knees slightly, taking care that it does not extend beyond your toes. Pause when your thighs are almost parallel to the floor. Slowly rise to the starting position.
Lunge
Take a long step forward with your left foot. Keep your left thigh almost parallel to the floor, with your right knee pointing at the floor. Again, do not let your left knee extend beyond your toes. Return to the starting position and repeat with the other foot.
Shoulder Press
Stand holding two dumbbells at the shoulder level. Lift straight over your head until your arms are fully extended. Pause, and return to original position.
Dumbbell Row
Stand alongside a chair with your right foot in front of your left foot, and a dumbbell in your left hand. Hold the chair with your right hand for support. Bend over and drop your left hand towards the floor. Now, pull the dumbbell up until it is tucked into your side. Return to starting position and repeat with the right arm.
Triceps Stretching
Stand with a dumbbell in each hand, arms straight up, above your head. Bend your elbows to lower the dumbbells back of you. Take cares not to move your elbows forward or backward, and lower the weight until your forearms are parallel to the floor. Pause and lift the dumbbells to the starting position.
Biceps Roll
Stand with elbows tucked to your sides, a dumbbell in each hand. Raise the left dumbbell by bending your elbow until your arm muscle is fully contracted, then lower the weight. Repeat with the other arm.
Lower-Back Extension
For the lower-back exercise, lie flat on your stomach with your legs straight. Place your right arm straight ahead Raise both your right leg and left arm a few centimeters off the floor, keeping your leg straight. Slowly return to the starting position. Repeat with the right arm and left leg.
Ab Crunch
Lie on your back with your knees bent. With both hands behind your neck for support, contract your abdomen and lift your shoulder blades a few centimeters off the ground. Slowly return to the starting position and repeat.
Benefits
Delays bone and muscle loss.
Tones the body
Medical Disclaimer: These articles are presented for general informational purposes only. It is not the intention of this article or any others on this web site to provide specific medical advice, but rather to provide users with information to better understand their health. Specific medical advice should be obtained with a thorough physical examination from your health care provider. Consult with a qualified physician for diagnosis and for answers to your personal queries.
We thank you for visiting our directory, and wish you well in whatever endeavor brought you here. We are constantly adding new information and resources to our site, both general and state specific in nature, so check back often. |
