Strength and Resistance Training
Strength/resistance exercises emphasize repetitive motions to strengthen your muscles. They prevent loss of bone mass and improve balance too, reducing the frailty that can come with aging – and that often has devastating consequences. Strength and Resistance Training
Most strength training is done using weights, resistance bands, nautilus machines or by using steps, furniture, walls or the floor for resistance.
Plan your strength/resistance exercising two to three times a week for 30 to 60 minutes. If you do it more often, you could overuse or strain your muscles – and giving yourself 24 hours before repeating your exercises gives your muscles time to recover.
For maximum benefit, you should do each exercise for 10-15 repetitions. (You’ve probably heard exercise nuts talk about how many “reps” they do – this is what they mean!). As you get stronger, you can increase the amount of weight or resistance you use and you can increase your intensity to two sets of repetitions for each exercise.
A gym is a great place to do strength/resistance exercising because you’ll find the latest high-tech equipment and instructors who can help you plan your exercise regime and teach you to use the equipment. But you don’t have to go to the gym! You can also do strength/resistance exercises at home, with weights, exercise tubing and your own walls and furniture!
NOTE: Always talk with your doctor before beginning an exercise program. very type of exercise is not appropriate for all people, especially if you have high blood pressure, heart disease or diabetes. And it’s important that you start slowly with any physical activity.
