• susanadpt

Strength Training.

Updated: Oct 8, 2020

In order to stay injury-free, maintain or gain health, it is important to incorporate strength training in your weekly routine. This does not mean you have to pump iron for hours upon hours in a gym with short shorts and an oversized tank top on. You can do it from your home!

Per the American College of Sports Medicine, research, and many other national and international health organizations it is found that adding resistance training 2-3 times a week has significant benefits on you and your body.

A few benefits are:

  • Strength, power and endurance

  • Blood sugar is controlled

  • Aerobic fitness benefits

  • Better capacity of muscle, bone and other connective tissue (think Load/Capacity blog)

  • Can help CURE or manage unhealthy conditions: arthritis, low back pain, diabetes, depression to name a few

Okay.....tell me more....

You only to need to do this a few times a week.

  • For 8 or so exercises.

  • For 8 or so repetitions.

  • With resistance (a band, full water bottle, bungee cord, weights, gallon of milk)

So let's say you strength train twice-a-week with eight exercises for eight repetitions each. That's 2 x 8 = 16 x 8 = 128 movements in a week. Not bad considering we blink 1200 times per hour!

Where to start?

There are many safe and effective exercises online (read all disclaimers and consult your MD prior), as well as personal trainers, exercise specialists, and professionals that can help you. Like me! Just let us know how we can help!

Other research and sites:

Strength Training Improves Metabolic Health Markers in Older Individuals Regardless of Training Frequency

Strength Training for Health in Adults: Terminology, Principles, Benefits, and Risks

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