Take This Survey

1. Do you have age-related problems (aches) or degenerative diseases?
2. Do you want to prevent or even reverse the effects of osteoporosis?
3. Do you want to burn more calories during the day without doing more exercise?
4. Do you have previously injured muscles or weak muscle groups?
5. Do you want to have more energy and strength to do everyday tasks?

If you answered YES to any or all of these questions, I have good news. There is a simple solution: Strength Training. Strength training is a term that probably scares people. You might be avoiding strength training for fear that you will end up looking something like this:

Not that there is anything wrong with this lovely and might I add, very fit woman. This is an example of body building folks, not strength training. Strength training will not necessarily turn you into a big ball of muscle (unless that is your goal). What it will do is help to change your answers on all of the above questions from YES to NO.

Let's look at each question in detail:

1. Much of the bone and muscle loss that is attributed to age is actually from LACK OF USE. (Ouch! That hurt somebody.)
2. Bones become stronger and denser through strength training thus combating osteoporosis.
3. Muscle is the primary calorie burner. The more lean body tissue you have, the more calories you burn up all day long.
4. Strength training helps rehabilitate and strengthen previously injured or weak muscle groups.
5. Improving your muscles and endurance will be reflected as you go about your daily life. (I can certainly attest to this!)

You can get started with a strength training routine simply by obtaining a pair of small handheld weights or if you are cheap not ready to make that investment yet, a can of green beans will suffice.

I found a very helpful site called Strength Training Woman (just ignore all the ad links) that gives multiple exercises for each major muscle group. It provides instructions and an image for each. I am planning to use this to get a more serious strength training program in place. I have read that you need 20-30 minutes of strength training at least 2 times per week in addition to cardio 3 times per week and balance/flexibility training (stretching/yoga) daily.

So there you go. It's cheap, it's easy and it's something we all need to do--not just people who want to be bodybuilders. Even if you are hurting or old, resist the urge to NOT do anything.

As they say, use it or lose it!


Information for this post taken from the First Place 4 Health Members Guide which can be purchased here.