Strength training exercises
for the rest of us

I want to take a moment here to include a summery of the first part to this article. The final word on strength training was that while aerobic exercise such as walking, jogging and/or swimming is great for you, these things don't build muscle as effectively as strength training. Lifting weights two or three times a week increases strength by building muscle mass and bone density while at the same time strengthening your heart, helping with diabetes, arthritis, even your balance. Its a long list and I'm sure I am leaving something out.

For more of the details on why strength training is great for you check out the first half of this article.

The Warmup and stretching

I can't stress enough how important a good warmup is to any exercise program. Before you embark on your warm-up you should stretch for about five to ten minutes. Then, if the weather is nice outside, take advantage of it and go for a quick walk down the street or around the block. You can also hop on a bike or your treadmill if you have one. The idea of a warm-up is to get the blood flowing to your muscles and loosen them up for the rest of your work-out. You do not have to walk very fast to achieve this. A warm-up should only be about five to ten minutes at most. Or if you are in for a more challenging work-out make sure you warm-up for a little longer so that your muscles, heart, and lungs are good and ready for the rest of your work-out.

On to the main event

Depending on your desired results and physical abilities there are many strength training exercises that you should consider in your program.
Here are some beginner exercises for consideration.

Squats:

Find a good chair and stand facing away from it with your feet slightly more than shoulder width apart. Holding your arms outward, parallel to the floor, slowly lower to a nearly seated position. Rise and repeat.
Be sure not to rise or lower too quickly to avoid pulling any muscles.

Wall Push-ups:

This one is a great idea for upper-body strength training. Stand in front of a wall, a few feet more than your arms can reach out. Keep your feet just more than shoulder width apart and lean forward toward the wall. Now just like a regular push-up bend your arms outward and then push yourself back up to the starting position. Try this one in a corner for a little more head-room. If you want to make it a little more challenging try distancing yourself a little more from the wall. But be careful not to go to far as your feet may slip.

Toe Stands:

Standing next to a counter or table to rest your hands on , raise your body by pushing up onto the balls of your feet. Slowly lower yourself back to the floor and repeat. Don't lean on the counter, just use it for balance.

Feeling like more of a challenge?

If you are ready for a more challenging exercise program here are some exercises you may want to consider.

The Knee Curl:

Using a chair, counter, or table for balance, slowly rase one leg backward and bring your heel toward your buttocks. Keep your leg at this position for about four seconds and slowly lower your leg to the starting position. Repeat with the other leg.

Pelvic Tilt:

On the floor or on a firm mattress, lie flat on your back with your knees bent, feet flat, and arms at your sides, palms facing the ground.
To a count of two, slowly roll your pelvis so that your hips and lower back are off the floor, while your upper back and shoulders remain in place.
Pause. Then, to a count of four, slowly lower your pelvis all the way down.

Floor Back Extension:

Lie on the floor face down, with two pillows under your hips. Extend your arms straight overhead on the floor.

Slowly lift your right arm and left leg off the floor, keeping them at the same level.
After about four seconds lower your arm and leg back to the floor.

This article and all other articles found at Last Chance Fitness should never be considered a substitute for professional medical advice. Consult your physician before making any health decisions. Last Chance Fitness will not be held responsible for any actions you take based on the suggestions or opinions given freely in the above article. The opinions expressed in this article do not necessarily represent those of the staff of Last Chance Fitness.