Welcome to the Fitness Tips page. We hope you find the information helpful!!
How To Start A Resistance Training Program?
- Check with your doctor before beginning any exercise program.
Maintain a low-fat diet, and drink plenty of water.
- Don't stop working out aerobically. Remember that weight training is an important complement to your cardiovascular routine and stretching exercises - not a replacement.
- Don't do it yourself. Incorrect form can lead to serious injury, especially as you age. Find an experienced partner, personal trainer or weight training class.
- Train Regularly . To be effective, you must be consistent at least twice a week. However, always take at least one day to rest the muscle group you worked the previous day.
- Warm up before each session. Five to ten minutes of stretches for the torso, thighs, calves, chest, shoulders and back. Stretch to the point at which you feel mild tension and hold each stretch for 10 to 15 seconds. Never bounce. After each workout repeat the warm-up stretches for 30 seconds to avoid soreness.
- Don't touch weights for the first week. Use your body for weight resistance and focus on proper form and body alignment. Then start with free weights, dumbbells, soup cans, or weight machines.
- Listen to your body. If you had a hard aerobic workout rest first and then do your weight training the next day. On the other hand, if you had a light cardiovascular program, and you are not too fatigued, weight training may a good complement to that day's program.
- The sessions. For each exercise, start with two sets of eight to twelve repetitions each. Give
yourself a 60-90 second rest between sets. Push your muscles to the point of a maximum lift. But, do not lift weights that are so heavy that you can't maintain good form.
Why Strength Training Over 50 Makes A Difference?
Aging is a complex process. Many factors play a role as a person advances in life - genetics, preexisting health conditions or injuries, chronic illness, diet, gender and general lifestyle. As a result, people dramatically differ in how they age. Gerontologists suggest that because of these factors, functional age is a truer measurement than chronological years.
The exciting news is that strength training actually plays a critical role in keeping functional age low. Studies have shown that those individuals who regularly exercise have lower functional ages than people of the same chronological years who do not exercise do.
According to a recent American College of Sports Medicine (ACSM) article, strength training can provide the following compelling benefits:
* Improves quality of life
* Increases metabolism
* Decreases body fat mass
* Increases muscle mass and strength
* Allows better balance
* Boosts energy
* Slows typical sarcopenia (loss of muscle mass)
* Improves bone health and helps guard against osteoporosis
* Enriches mental health
Our trainers develop customized fitness programs that take into consideration a client's lifestyle, age, health conditions, objectives and any physical limitations. Working together, we create a program balanced by knowledge, creativity and safety to help our clients meet their individual goals and needs.
