From Sharp Health News, a publication of Sharp HealthCare
You may be hitting your goal of 30 minutes of cardiovascular exercise a day. But are you preventing the natural muscle loss that comes with age?
Loss of muscle can lead to:
- Weight gain
- General loss of physical energy
- Vulnerability to disease
- Slower metabolism
- Less mobility
- Accelerated aging
One way to prevent muscle loss is to incorporate resistance training into your fitness routine. Resistance training is any exercise that makes your muscles work against some type of force that resists your movement.
Resistance Training Basics
Resistance training usually incorporates:
- Free weights
- Weight machines
- Resistance bands
- One’s own body weight
In the early phases of resistance training, practicing new movements and exercise patterns with lighter weights or bands that offer a lower level of resistance is crucial for proper form and maximum safety. As you progress in your resistance training, you can graduate to heavier weights and bands with greater resistance.
You can also add numerous equipment-free, resistance-training options, such as:
- Push-ups
- Squats
- Planks
- Burpees
- Lunges
- Crunches
An average person can see significant improvements in their strength and physical appearance with just two to three 30-minute resistance training sessions a week. However, talk with your doctor or a registered exercise professional prior to starting any new fitness program.
The VEBA Resource Center offers Beginner Strength Training with Resistance Bands classes. Join us for this beginner/all levels class that incorporates low-impact movements and light cardio training to build muscle and burn fat safely using resistance bands. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.
