Strength training
Strength training is an important part of a well-rounded exercise plan, particularly as we get older. That’s because strength-building activities help us maintain strong muscles, improve posture, build bone mass and help prevent diseases like osteoporosis.
Everyday activities build strength
Lifting weights is a good way to incorporate strength-building activity into your day, but many other activities in daily life also provide this kind of conditioning:
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Heavy yardwork such as chopping, piling wood, raking and carrying leaves
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Moving furniture
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Climbing stairs
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Carrying groceries
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Wearing a backpack or carrying books or a laptop computer
In addition, exercises like push-ups or abdominal curls and resistance activities like swimming also provide strength conditioning.
The important thing to remember is that anyone can do strength activities, and everyone should do them. The trick is to find exercises that are compatible with your current physical ability level, and to build up gradually, as your strength increases.
How to get started
Canada’s Physical Activity Guiderecommends that you do strength activities two to four times a week. Here are some Do’s and Don’ts of strength training:
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DO a light warm-up exercise first, like marching on the spot, or walking up and down a few flights of stairs.
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DO be sure to use proper technique for lifting weights. Rent a video or take a training session for direction.
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DO use light weights, and lots of repetitions.
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DO start easy and build up. Start with two-pound weights, and try two sets of 10 repetitions. Build to four sets of 15-20, and experiment with heavier weights.
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DON’T hold your breath while you exercise!
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DON’T do strength training every day – rest at least one day in between sessions.
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DO stretch at the end of each session.