You run, walk, and ride your bike to keep your heart and lungs in good shape. You stretch your muscles and do yoga to stay limber and flexible. But are you also doing regular strengthening exercises?
Strengthening or resistance exercises help keep your muscles that support your back, abdomen, knees, chest, shoulders, neck, and wrists strong and less likely to get injured. Strong muscles mean greater endurance and energy, a faster metabolism (which burns more calories), and better posture.
You need aerobic exercise to keep your heart and lungs working their best. But what happens when you ignore aerobic exercise and spend most of the summer playing computer games with your friends?
Chances are, you gain weight. When you try on your jeans for school, you can barely pull up the zipper.
Maybe you turn to your older brother for advice, saying, "I was a couch potato all summer -- and now I look like one! What can I do?"
Your brother responds, "It's simple! You have to move around more...
Strengthening exercises work muscles as they move against resistance. This resistance can come from workout machines, free weights or barbells, elastic bands, water, stairs, hills, cans of vegetables from the pantry -- even your own body weight as you do a pushup.
For example, walking on a treadmill (which is aerobic exercise) becomes strengthening as you raise the incline of the treadmill.
Benefits of Strengthening Exercises
Just as aerobic exercise keeps your heart in peak condition, regular strengthening exercises help keep your other muscles strong and healthy.
For example, your lower back and abdominal muscles stabilize the spine, allow proper spinal movement, and help with posture.
Strengthening hip and leg muscles is also important, so you can safely lift objects from the floor using your leg muscles rather than those in your back.
Strengthening exercises also build muscle mass. The more muscle mass you have, the more calories you burn all day.
Strengthening exercises lower blood pressure and help cholesterol levels, and help make your bones stronger.
Should I Use Weight Machines or Free Weights?
Weight machines and free weights each have advantages and disadvantages. Machines help you do the movement with proper form. You can also get a pro to show you how to use the machine correctly.
Machines also isolate specific muscle groups, letting you target your biceps, triceps, leg muscles, abdominal muscles, chest, shoulders, back, or other area.
Free weights can be more convenient. You can use them anywhere. Although free weights require strong hands and wrists, they let you do more types of exercises and give you a greater range of motion than machines do.
Because the risk of injury is higher with free weights, it's best to exercise with someone when using heavy weights. This way, you can "spot" for each other and keep each other safe
Get trained in how to lift properly using free weights, so you don't get hurt.
How Do I Start Strengthening Exercises?
Start strengthening exercise with light resistance or weights at first. Add more weight very gradually as you get stronger. Start slowly, and allow your body time to adjust.
Never hold your breath during the exercise. Follow this pattern:
Exhale when pushing against the weight or resistance.