When people think of strength training they generally think of muscular guys at the gym getting pumped up. While there may be some truth to this, it’s also true that strength training is vital to staying healthy and happy as we get older. You don’t necessarily bulk up when you strength train and the benefits of keeping your body strong will pay some big dividends.
So many older adults tend to look feeble and weak as if a slight breeze could knock them over. This is because, as we get older, we lose muscle mass and muscle strength. This doesn’t have to happen though. You can stay strong and stave off the loss of muscle in as little as three times a week if you make strength training a part of your exercise routine. This doesn’t have to mean getting big and bulky either. Doing many repetitions with lighter weights will add strength without adding the bulk.
When you start your strength training program the key is to start out slowly. It’s a good idea to start out with less weight than you think you can handle. This is a mistake that many people make. If you used to go to the gym on a regular basis and then stopped for a while, don’t try to just pick up where you left off. You need to work up slowly. See how you feel after a day and if you’re a little sore that’s fine – you’re doing it right. If you don’t feel anything, increase your repetitions or increase the amount of weight. If you’ve just joined a gym they probably offer free instruction and advice. Don’t hesitate to take advantage of this. You can get expert advice on your workout to get you off on the right foot.
By the way, strength training doesn’t necessarily mean lifting weights. Simply doing what they call “body weight” exercises like push ups and pull ups are an excellent way of getting in shape, can be done anywhere and don’t need any equipment. The legendary martial artist Bruce Lee only did body weight exercises and nobody doubts that he was in good shape!
What else can strength training do for you?
1. Weight loss. Your body burns fat all day, even while you’re watching TV or asleep. You can speed up your metabolism by adding muscle to your body. Muscle burns fat faster than any other tissue. Add muscle and you’ll burn fat faster, all day.
2. Better balance. Strength training improves your balance as you get used to performing a variety of exercises in different positions. You won’t be so unsteady on your feet, or as you sit and stand up. You’ll feel more confident doing simple tasks like carrying a bag of groceries from your car to the house or more complicated efforts like riding a bike.
3. Flexibility will improve. Training your muscles also lengthens them. This will make you more flexible and make everything easier to do and with less effort.
4. Stronger bones. One of the major contributors to osteoporosis is a sedentary lifestyle. This is because your muscles are anchored on your bones. If your muscles are weak, your bones become compromised also.
5. More energy. Sometimes getting out of my chair to go to the gym is the hardest part of my workout. Once I get there I’m glad I did because I feel the surge in energy because of the increase in oxygen getting to my brain and the increased blood flow.
6. Mental health improves. Exercise causes endorphins to be released into your blood stream. These chemicals contribute to a positive mental attitude and a general feeling of happiness.
7. Joint health. If you suffer from aches and pains in your joints strength training can reduce this pain. As you continue to exercise your bones become denser as your muscles grow.
Keeping your independence is critical to staying happy as you get older. The elderly dread the idea of being dependent on someone else to get through the day. You can keep your independence along with your strength by staying fit and strong as you get older. And, ultimately, your happiness depends on it.
Learn more about exercise and health. Visit HealthyLiving411.com where you can find reviews to choose the best exercises for you.
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