6 Smart Safe Ways to Stay Strong
By Sandy Schroeder
In today’s world, the classic image of the bodybuilder has been replaced by people of all shapes and sizes just trying to stay healthy and strong, according to Harvard Health.
Look around to see where muscles work for you. You may be toting groceries, lugging stuff to and from work, lifting toddlers, or running the vacuum. Or maybe you are powering a ball on the tennis courts or fairways on the weekends. The list goes on and on as we all handle our share of the action at home, school and work. When we maintain muscle strength everything just works better.
If you are considering strength training, check with your doctor first for approval. Then begin gradually, taking normal precautions and working with qualified advisors. Get the most out of your efforts with these tips from Harvard Health.
Remember to breathe – If you hold your breath while you are doing strength exercises, your blood pressure may go up. Remember to exhale as you lift, push or pull a weight, and inhale as you release.
Set up a regular routine – Avoid injury by maintaining a consistent schedule two to three times a week covering the upper and lower body.
Zero in on your form – Strength training needs to start with good form as you move slowly and smoothly through a routine. You can add weight as you improve your form.
Work on control – Work with a certified trainer and learn how to switch speeds and maintain a successful tempo to maximize your power.
Learn how to challenge muscles – Using the right weight is crucial to move smoothly through a routine. Harvard’s experts advise, “Choose a weight that tires the targeted muscles by the last two repetitions while still allowing you to maintain good form.”
Take needed breaks – Strength training causes small tears in muscle tissue and muscles become stronger as the tears knit together. Always leave 48 hours between workouts giving muscles a chance to recover.
As always, work with qualified instructors and start with your doctor’s approval of your routine. As we move through our 40s into our 50s, it's crucial to maiantain muscle strength. Later in your retirement years you will be glad you did as muscle strength often powers the way for an active retirement.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Dallas, Tex.