What if I told you that I had something that would help you burn fat, build lean body mass, and burn calories more easily? And what if I told you that, over time, it would also help with improved balance, increased bone density, a reduced risk of fractures and could help improve many health problems including diabetes, arthritis, and some heart conditions?
Strength training will do all of this – and more! It is an important part of fitness and overall health, but many of us aren’t doing enough. Maybe “strength training” conjures images of massive body builders lifting extremely heavy weight or the fear of “bulking up”, but even if that is not part of your personal goals, strength training should still be part of your weekly fitness plan. Humans naturally lose lean muscle and bone density while body fat percentage increases over time. Weight loss can also lead to lean muscle loss in addition to body fat loss, but strength training can curtail these changes if practiced regularly.
The American Heart Association recommends moderate to high-intensity muscle strengthening exercise at least twice per week. Strength training can be done at home or in the gym. Just like any new fitness program, seeking guidance from a professional can help lead you in the right direction while preventing injury or psychological burnout from the exercise. Depending on your equipment availability and what you enjoy, strength training comes in many forms that you can try:
- Body weight exercises: Things like plank holds, pushups, squats, lunges… the possibilities are endless! This type of strength training is most accessible because it can be done anywhere without special equipment and still be extremely effective.
- Resistance bands or tubing: Although inexpensive and lightweight, don’t let the fitness tubing fool you. They can offer serious strength training work! When stretched, the resistance from these products can be used in a variety of full-body exercises.
- Free weights: Dumbbells, barbells, kettle bells and medicine balls are the classic tools for strength training. They can also be great tools for balance training. They come in a variety of shapes and sizes and are extremely versatile to help you reach your goals.
- Weight machines: Usually available in most gyms or fitness centers.
- Cable suspension training: Using cables, you will suspend part of your body while doing another type of exercise, like pushups or rows. These also build balance in a big way.
Ok, so now that you’re ready to capitalize on the effectiveness of strength training, here are some steps to get started (after of course checking with your medical provider before beginning a new fitness regimen):
- Start with a warm-up. Spend 5 to 10 minutes before you start training to prepare your body for upcoming exercise and to prevent injury.
- Learn correct form. This is the most important part of a strength training program and correct form should be practiced through every movement. Body positioning when doing any type of strength training, even if completely unloaded, is essential to prevent injury and to maximize benefit. Correct body alignment will help you move smoothly through each exercise. Think slow, smooth, controlled for every repetition completed.
- Breathe. Exhale when working against resistance; inhale as you release.
- Challenge the muscles. If you are able to maintain perfect form, slowly increase weight, repetitions and/or sets. A general rule of thumb is to choose a weight or resistance that allows your muscles to reach fatigue while completing the last two repetitions of an exercise.
- Take a break. Days off between strength training sessions allows for muscle recovery, which is essential to prevent injury and allow for growth.
- Work with an expert. Did you know that the bariatric program here at WakeMed has our very own fitness specialist? Joelle Sevio, BS, RDH, CPT, is ready to help you get started!
