CONSIDER THE BENEFITS OF WEIGHT TRAINING Joanne Van Dien, Fitness Director – June 2013 Fragility fractures can be debilitating – and sometimes even deadly – for the elderly. Nearly 25% of patients who suffer a hip fracture die within a year. How is weight training going to help me stay healthy? Strength training increases bone density, muscle, tendon, and ligament strength. It also improves joint function – reducing the potential for injury. Most fitness enthusiasts trying to lose weight are under the impression that doing cardio every day is the best way to get rid of the weight and keep it off. This is one of the biggest misconceptions when it comes to weight loss. Yes! Cardio is great for the heart, and a good tool to temporarily lose some fat; but, it does not build the foundation to keep the fat off for good. How is weight training going to make me lose weight? Strength training increases muscle mass. Muscle mass increases your metabolism. Your metabolism is the amount of energy (calories) your body burns to maintain itself “at rest.” The key here is “at rest.” Whether you are eating, drinking, watching TV, or even sleeping, your body is continually burning calories. Weight training elevates metabolism for several hours after every workout! With 1 pound of muscle, your metabolism is burning an extra 50 calories a day at rest. Once you have 10 pounds of lean muscle, your body will be burning a total of 500 calories a day or 3,500 calories in a week at rest, which is equivalent to 1 pound of fat. Strength Training is Important for Everyone! So, strength training aids in the reduction of body fat, causing a decrease in body fat percentage. Decreased body fat is associated with reduced risk of cardiovascular disease, diabetes, and other health ailments. It’s just good for you! Sample Weight Training Exercise – Focus is on the Muscles of the Back BEGINNER: The Seated Row Machine puts you in the correct form. It’s a great place to start! INTERMEDIATE: The One‐Armed Row Put your right foot back, with a dumbbell in your right hand Lean forward diagonally with left hand on your hip Looking straight ahead, drop weight toward the floor to get a good, gentle stretch Raise right elbow toward the ceiling to engage your back muscles Repeat move 12‐15 times per set for 2 sets, then switch sides. As you advance, you can take it to the next level by lifting the back leg off the floor during sets. ADVANCED: Two‐Armed Row on a Bosu This is the same basic premise as Intermediate (above) but done on a Bosu and two arms at once. This exercise will engage the Core muscles while working on the back. Not all
exercise
programs are
suitable for
everyone.
Check with
your doctor
before
beginning
any fitness
program to
avoid/reduce
the risk of
injury.
Perform
these
exercises at
your own
risk.
Fitness Orientations and Personal Training Sessions are available! Call Joanne at 973‐228‐7665 today!