Walk Nebraska Newsletters

May 2012: Don't Resist Strength Training

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Everyone knows aerobic exercise is good for you. But if your aerobic workouts are not balanced with strength training, you are missing out on a special component of overall health and fitness.


BENEFITS OF STRENGTH TRAININGWeights

  • Strong Bone Development
  • Proper Weight Maintenance
  • Injury Prevention
  • Increased Stamina
  • Chronic Condition Management
  • Healthy State of Mind

EXPECTING RESULTS
Benefits from strength training can be seen with just two to three sessions a week lasting 20 to 30 minutes at a time. It may take a few weeks to see noticeable improvements in strength and stamina. To get the full benefit of strength training, it is important to consistently advance the intensity of your workout by challenging your muscles with heavier weights.


EXAMPLES OF STRENGTH TRAINING ACTIVITIES
There are many ways you can strengthen your muscles, whether it's at home or the gym. Examples include: lifting weights, working with resistance bands, doing exercises that use your body weight for resistance (i.e., push-ups, sit-ups), heavy gardening (i.e., digging, shoveling), and yoga.

Click here for the complete article to learn more strength training.

Questions?? - Contact author Nancy Urbanec, Extension Associate in Douglas and Sarpy Counties

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