UNCATEGORIZED
The American College of Sports Medicine (ACSM) defines resistance training as ”…a form of physical activity that is designed to improve muscular fitness by exercising a muscle or muscle group against external resistance.”
HOW IT WORKS
The muscles of the body will work to overcome a resistance force when they are required to do so. When resistance training is performed on a regular basis, your muscles become stronger. This improves muscle performance and allows for greater ease with everyday functional tasks such as lifting children, carrying grocery bags, walking up and down stairs and doing yardwork.
PHYSICAL/MENTAL HEALTH BENEFITS
By improving muscular strength, other physical and mental health benefits can include:
• Protection of joints from injury with improved strength and tone,
• Weight management /increased muscle:fat ratio = as you gain muscle, your body burns more calories at rest
• Improved stamina
• Prevention/control of anxiety/depression
• Improved mobility and balance
• Improved posture
• Increased bone density/strength and reduced risk for osteoporosis
• Improved sense of well being
• Improved sleeping ability
THE OVER 50 CROWD
Research has indicated the need for older adults to participate in resistance training programs. After the age of 50, there is a change in body composition that occurs with the aging process. Muscle loss occurs at a rate of 1-2% per year and accompanies an increase in body fat. Resistance training can help offset some of this age-related loss of muscle and increase in fat mass. This helps manage/prevent chronic conditions such as diabetes, heart disease, and back pain.
BEFORE YOU START
Prior to engaging in any exercise program, it is important for the individual to first seek medical clearance from their doctor/nurse practitioner/physician assistant. It is always important to consider safety first and use good form when performing any type of exercise. If you are unsure of technique, a registered exercise professional may be an option for you.
CONSIDERATIONS WHEN BEGINNING RESISTANCE TRAINING
• Frequency: the ACSM recommends novice individuals to perform a total body workout 2-3 days per week on non-consecutive days
• Resistance: free weights (i.e., dumbbells), weight machines, medicine balls, resistance bands, your own body weight (such as when one performs a squat or push up)
• Exercise: a particular movement to strengthen muscles; novice individuals should perform a full body workout which consists of 8-10 exercises
• Sets: group of repetitions performed without rest. Novice individuals perform 1 set of each exercise
• Repetitions: # of times you continuously repeat each exercise in a set. For beginners this is between 8-12 repetitions
• Recovery: muscle needs time to repair and adapt after a workout. A good rule of thumb for all would be 48 hours before exercising the same body part again
• Warm up: Before engaging in your resistance program start with a light aerobic warm up for about 5 minutes, this can include walking, cycling, rowing and dynamic stretching (i.e., marching in place, high kicks)
While a gym offers the convenience of a variety machines/weights/exercise classes, one can easily perform various types of resisted movements in the comfort of their own home with free weights, resistance bands and body weight. There is no better time than the present to get more active and be healthy!
“Don’t count the days; make the days count.” -Muhammed Ali
Michael R. Esco, Ph.D. “Resistance Training for Health and Fitness.” American College of Sports Medicine, 2013. June 5, 2016.
Socha, M., et al. “Effect of resistance training with elements of stretching on body composition and quality of life in post menopausal women.” Menopause Review. 2016 15 (1): 26-31.
