Seeking Solutions With Suzanne

During the strength exercises it is better to breath and not hold your breath; holding your breath can affect your blood pressure.
When lifting the weights into position use steady smooth movements and avoid jerky or thrusting movements.
You do not need to lock out your joints when doing the exercises; it is best to only come close to a lock out to keep the muscles doing the work.

Lifetime Workout 2 – Strength

at 11:55AM, 1:55PM, and 3:55PM

When we think of strength training it may bring thoughts of hard work, sweat and exhaustion. These thoughts can keep us from considering the increased energy, increased mobility and independence that result from strength training. All fear of injury or fatigue can be forgotten if you are training properly. Any age is a good age to start or keep consistent with a strength-training program. Growing older does not mean growing frail. . Suzanne talks with Steve West who is an Exercise Physiologist and he offers a strength training “Workout for Life”.

Build Muscle and Improve your Life

There are many different types of strength training exercises for the many muscles in your body. For example there are simple arm curls with light dumbbells that help to strengthen the forearms and the bicep muscles. Regular strength training is important to help us to keep our functional strength for our daily activities. Weight lifting strength exercises build and maintain your muscles to make you more independent by giving you the strength to do things on your own such as carrying groceries. Strength training increases your metabolism as well which helps to keep your weight and blood sugar in check. And, strength training can help prevent osteoporosis.

Exercises and Consistency

Consistency is what makes it all the difference. Take 10-25 minutes each day and set it aside for strength training exercise. Each day will build on the day before and your strength will increase over time. Be sure to stay consistent to not lose the gains in strength that you have made. Some very good workout exercises that you can do, which are demonstrated in this episode are: Lateral arm raises, Front arm raises, Bicep curls and Dips in a chair. For your leg muscles you can do a Plantar Flexion by holding onto a table or chair while standing and then stand on your tiptoes for 1 second then lower back down. You then repeat this 8-15 times. With strength exercises may come a little bit of muscle soreness or slight fatigue. This is normal and after 1 to 3 days the soreness and fatigue should have faded away. This is why it is important to take your time and begin with lighter weights. After a few strength exercise sessions you should begin to feel the many benefits of strength training.