Tag Archives: stretching

Beginner’s simple strength boosting exercises

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Beginner’s simple strength boosting exercises  

From Harvard Medical School HEALTHbeat May 18, 2010  

These exercises are from the new 2010 edition of  Strength and Power Training: A guide for adults of all ages.   

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A sturdy chair with armrests and athletic shoes with non-skid soles are all you need for these simple strength building exercises.    

Seated bridge

seated bridge Sit slightly forward in a chair with your hands on the armrests. Your feet should be flat on the floor and slightly apart, and your upper body should be upright (don’t lean forward). Using your arms for balance only, slowly raise your buttocks off the chair until nearly standing with your knees bent. Pause. Slowly sit back down. Aim for 8–12 repetitions. Rest and repeat the set. 

Triceps dip

triceps dip Put a chair with armrests up against a wall. Sit in the chair and put your feet together flat on the floor. Lean forward a bit while keeping your shoulders and back straight. Bend your elbows and place your hands on the armrests of the chair, so they are in line with your torso. Pressing downward on your hands, try to lift yourself up a few inches by straightening out your arms. Raise your upper body and thighs, but keep your feet in contact with the floor. Pause. Slowly release until you’re sitting back down again. Aim for 8–12 repetitions. Rest and repeat the set.  

Standing calf raise

standing calf raise Stand with your feet flat on the floor. Hold onto the back of your chair for balance. Raise yourself up on tiptoe, as high as possible. Hold briefly, then lower yourself. Aim for 8–12 repetitions. Rest and repeat the set.  

 For more information visit Harvard School of Medicine’s Special Health Reports.   

A healthier, fitter YOU

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Simple strength training tips

From Harvard Medical School HEALTHbeat – May 18, 2010

Strength and Pwer Training

If you’ve never lifted weights in your life — and many people haven’t — why should you start now? The answer is simple: Muscle tissue, bone density, and strength all dwindle over the years. So, too, does muscle power. These changes open the door to accidents and injuries that can compromise your ability to lead an independent, active life. Strength training is the most effective way to slow and possibly reverse much of this decline.

Having smaller, weaker muscles doesn’t just change the way people look or move. Muscle loss affects the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart. Strong muscles are better at sopping up sugar in the blood and helping the body stay sensitive to insulin (which helps cells remove sugar from the blood). In these ways, strong muscles can help keep blood sugar levels in check, which in turn helps prevent or control type 2 diabetes and is good for the heart. Strong muscles also enhance weight control.

On the other hand, weak muscles hasten the loss of independence as everyday activities — such as walking, cleaning, shopping, and even dressing — become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this. Perhaps it’s not so surprising that, by age 65, one in three people reports falls. Because bones also weaken over time, one out of every 20 of these falls ends in fracture, usually of the hip, wrist, or leg. The good news is that the risk of these problems can be reduced by an exercise and fitness routine that includes strength training.

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Why Post-Holiday Fitness Resolutions Fail

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By the end of January many of the holiday resolutions to exercise and become more fit will be broken.

Most people know that exercise is good for them. What gets in the way is emotions not determination.

Read about the Top Reasons Those “Get Fit” Resolutions Don’t Stick

Women may be more self-conscious than men about going to a gym. Women may feel more intimidated by the equipment, feel pressure to exercise in trendy clothes, and feel uncomfortable about exercising in front of the opposite sex.

I got some advice many years ago from a friend when I first started going to a coed gym. She told me that the men in the gym were far more interested in their bodies than they were in mine – and she was right.

And some other thoughts:

  • Avoid an all-or-nothing approach. Instead of committing to daily classes at the local gym, you might start by making smaller, incremental changes, such as taking the stairs or parking at the far-end of the parking lot.
  • If you really can’t find the time to exercise for an hour, break your exercise into more manageable (10-15 minute) chunks.
  • Small changes to diet can also add up to big weight loss.
  • And if you miss a day of exercise or break your diet, pick up where you left off. It’s not the end of the world.
  • If a big gym makes you uncomfortable, look for a specialty gym that caters to just woman or to your age group.
  • Or skip the gym and find an activity you really love – dancing, swimming, bicycling, walking….

National Institutes for Health (NIH) has several guides to help you choose a good mix of exercise activities which include strength-building, endurance, and balance.