Physical activity is safe for almost everyone and has enormous health benefits in chronic conditions. Of course, you should adjust the type and duration of physical activity that is appropriate for your health condition and speak to your health care provider before starting any new exercise regime.
The American Physical Activity Guidelines recommend at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking (3 miles per hour or more) and to add muscle strengthening activities at least two days a week.
Strength training is any physical movement in which you use your own body weight or your own equipment to build muscle mass, strength and endurance that increases metabolism and results in weight loss.
Types of strength training:
- Free weights
- Weightlifting machines
- Resistance bands
- Your body weights
What are the benefits of strength training for you?
- Increase your metabolism and help you burn more calories and lose weight.
- Preserve and enhance your muscle mass at any age and make you become stronger.
- Develop stronger bones which reduce the risk of osteoporosis, fractures and falls especially with age.
- Promote greater mobility and flexibility and lower your risk of injury
- Helps manage your blood sugar levels, reduces abdominal fat, and improves heart health, blood flow, reduces inflammation, and improves brain health.
- Boosts your mood and improves your mental health.
Tips for effective strength training:
- Aim for at least 2 days per week of strengthen-training activities.
- Activate all major muscle groups such as: legs, hips, chest, back, stomach, shoulders, and arms.
- Try to perform each exercise 8 to 12 times with the weights adjusted to your abilities.
- Be sure to rotate between the muscle groups – don’t work the same muscles two days in a row. Your muscles need time to recover.
- If you are new to strength training, it is recommended to start practicing with basic movement patterns. For example: body weight squats, standing on one leg.
- Later try to combine weights or strength bands.
- Consult with a qualified person and customize the activity that suits you.
- Once you are comfortable with basic movement patterns, try adding external forces (eg, weights, resistance bands, and machines).
- Schedule a session with a certified fitness professional to learn which exercises to do and how to do them safely.
- Listen to your body. If a strength training exercise causes pain, stop the exercise. Consider trying to lower weight or trying it again in a few days.
Strength training promotes a better quality of life. It provides many benefits, such as weight loss, helps you appear leaner, improves self-esteem, lowers the risk of chronic disease, and a reduces the risk of injury and falls.
Note that strength training is not just about lifting weights at the gym. You can get in a great strength workout using your body weight, resistance bands, free weights, or even items around your house.
If you choose to start strength training at home, you can use a pair of dumbbells to do biceps curls. You can also use your body weight: for example, to get up and down from a chair.
https://www.healthline.com/ health/fitness/benefits-of-strength-training#tips
https://www.mayoclinic.org/ healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
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