Want To Live Longer ? Do Strength Training

Regular physical activity promotes general good health, reduces the risk of developing many diseases, and helps you live a longer and healthier life. For many of us, "exercise" means walking, jogging, treadmill work, or other activities that get the heart pumping.

But often overlooked is the value of strength-building exercises. Once you reach your 50s and beyond, strength (or resistance) training is critical to preserving the ability to perform the most ordinary activities of daily living — and to maintaining an active and independent lifestyle.

Studies attest that strength training, as well as aerobic exercise, can help you manage and sometimes prevent conditions as varied as heart disease, diabetes, arthritis, and osteoporosis. It can also protect vitality, make everyday tasks more manageable, and help you maintain a healthy weight. This report answers your strength training questions and helps you develop a program that's right for you.

The average 30-year-old will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90. "Just doing aerobic exercise is not adequate," says Dr. Robert Schreiber, physician-in-chief at Hebrew SeniorLife and an instructor in medicine at Harvard Medical School. "Unless you are doing strength training, you will become weaker and less functional."

What is strength training?

Strength training encompasses any of the following:

•  Free weights, such as barbells and dumbbells

•  Ankle cuffs and vests containing different amounts of weight

•  Resistance (elastic) bands of varying length and tension that you flex using your arms and legs

• Exercises that use your body weight to create resistance against gravity.

How much do you need?

A beginner's strength-building workout takes as little as 20 minutes, and you won't need to grunt, strain, or sweat like a cartoon bodybuilder, either. The key is developing a well-rounded program, performing the exercises with good form, and being consistent. You will experience noticeable gains in strength within four to eight weeks.

Getting started

Buying your own equipment is one option. Health clubs offer the most equipment choices, but of course, you have to pay monthly fees. Books and videos can help you learn some basic moves and start developing a routine. Hiring a Professional Personal Trainer is the safest and fastest way to get you where you want to be..

However you start, go slow so you don't injure yourself. Discuss your new exercise plan with your doctor and explain the level of workout you expect to achieve. Mild to moderate muscle soreness between workouts is normal, but back off if it persists more than a few days.

8 tips for safe and effective strength training

Strong muscles are important for healthy bodies. One way to keep muscles in shape is with strength training. But performing muscle-strengthening exercises the wrong way can do more harm than good. Here are some guidelines to help you avoid injury and keep your program on track.

1. Always warm up and cool down properly.

2.Use proper form to avoid injuries and maximize gains. You can learn good form through a class or one-on-one sessions with a certified exercise professional.

3.Breathe out when you are lifting or pushing; breathe in as you slowly release the load or weight. Never hold your breath while straining. This action, called the Valsalva maneuver, can temporarily raise your blood pressure considerably and can be risky for people with cardiovascular disease.

4.Don't lock your joints; always leave a slight bend in your knees and elbows when straightening out your legs and arms.

5.Don't be so eager to see results that you risk hurting yourself by exercising too long or choosing too much weight. And remember that it's important to rest muscles for at least 48 hours between strength training sessions.

6.If you've been sick, give yourself one or two days off after recovering. If you were ill for a while, you may need to use lighter weights or less resistance when you first resume exercising.

7.Strength training exercises should not cause pain while you are doing them. If an exercise or movement causes significant pain, stop doing it! When performing an exercise, stick with a range of motion that feels comfortable. Over time, try to gradually extend that range.

8.Listen to your body and cut back if you aren't able to finish a series of exercises or an exercise session, can't talk while exercising, feel faint after a session, feel tired during the day, or suffer joint aches and pains after a session.

If you haven’t exercised on a regular basis in the last three years, you are much better off getting professional help. An experienced, qualified Professional Personal Trainer will save you from months, possibly years of pain and frustration.