Health – Strength Training/Resistance Exercise

Strength Training/ Resistance Exercise

Strength training is based on the principle that muscles will work to overcome a resistance force when required so.  Strength training /resistance exercise program include strength to improve bone joint function, bone density, muscle tendon and ligament strength.  The basic principle behind strength training involves number of repetition (reps), sets, tempo, exercise and force to cause the desired changes in strength.

Resistance training that can be done at home:

• Free weights such as dumb bells
• Your own body weight – to do bent knee, sit ups, abdominal crunch, squats, push ups and chin ups
• Resistance rubber bands

Benefits of strength training/resistance exercise

• Improved muscle strength and tone
• Protects joint from injury
• Helps to maintain flexibility and balance
• Independence and mobility at older age
• Improved stamina
• Reduces risk of chronic diseases (diabetes, heart disease, arthritis, back pain, depression and obesity)
• Pain management
• Increase bone density
• Improved sense of well being
• Better sleep at night

To start exercise program:

• Get professional advice
• Do warm up before exercises
• Pay attention to safety and good form to reduce the risk of injury
• Start slowly
• Gradually increase reps, sets and tempo. Back To EXERCISE

Aerobic Exercise

Physical exercises done at a moderate level for a long period of time is Aerobic exercise.  Aerobic exercise generates energy during exercise using oxygen, required for the work out.  Aerobic exercise like walking, jogging, running, swimming and bicycling help you live longer.  READ MORE.....