Skip to main content

Importance of Strength Training as We Age

From Sharp Health News, a publication of Sharp HealthCare

Staying physically active is critical to slowing the aging process and staying healthy. However, while cardio training offers incredible benefits, it is not the only form of exercise you need to engage in as you get older. The loss of muscle tissue due to aging can affect older adults’ ability to perform many routine activities and lead an independent lifestyle.

Fortunately, regular strength training — also called resistance training and weightlifting — can help prevent or reverse muscle loss. When strength training, you use your own body weight or various tools, such as dumbbells, barbells, or resistance bands, for resistance to build muscle, strength, and endurance.

Strength training can help:

  • Maintain muscle tissue and strength
  • Contribute to better balance and coordination, and reduce the risk of falls
  • Preserve bone density and reduce the risk of osteoporosis
  • Improve sleep and reduce depression
  • Help with fat loss

Sharp suggests the following 5 tips to begin a strength training routine:

  1. Train the upper body on the first day and the lower body on the second day. Upper body training may include working the chest, back, shoulders, biceps, and triceps. Lower body training may include working the legs, glutes, and abs.
  2. When picking a weight level, choose a weight that can be lifted at least 10 to 15 times in 1 set. Begin with 1 or 2 sets of 10 to 15 reps.
  3. Rest for 45 to 60 seconds between sets.
  4. Progress gradually by adding more sets and more reps, or increasing the weights every few weeks.
  5. To improve flexibility, make sure to stretch after weight-lifting sessions.

If you are a beginner, consider working with a personal trainer to learn how to lift weights properly. If this is not an option, there are many dependable online fitness channels to help you on your strength training journey.

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

Boost Your Exercise Routine With Resistance Training

From Sharp Health News, a publication of Sharp HealthCare

You may be hitting your goal of 30 minutes of cardiovascular exercise a day. But are you preventing the natural muscle loss that comes with age?

Loss of muscle can lead to:

  • Weight gain
  • General loss of physical energy
  • Vulnerability to disease
  • Slower metabolism
  • Less mobility
  • Accelerated aging

One way to prevent muscle loss is to incorporate resistance training into your fitness routine. Resistance training is any exercise that makes your muscles work against some type of force that resists your movement.

Resistance Training Basics

Resistance training usually incorporates:

  • Free weights
  • Weight machines
  • Resistance bands
  • One’s own body weight

In the early phases of resistance training, practicing new movements and exercise patterns with lighter weights or bands that offer a lower level of resistance is crucial for proper form and maximum safety. As you progress in your resistance training, you can graduate to heavier weights and bands with greater resistance.

You can also add numerous equipment-free, resistance-training options, such as:

  • Push-ups
  • Squats
  • Planks
  • Burpees
  • Lunges
  • Crunches

An average person can see significant improvements in their strength and physical appearance with just two to three 30-minute resistance training sessions a week. However, talk with your doctor or a registered exercise professional prior to starting any new fitness program.

The VEBA Resource Center offers Beginner Strength Training with Resistance Bands classes. Join us for this beginner/all levels class that incorporates low-impact movements and light cardio training to build muscle and burn fat safely using resistance bands. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.

Mejore su rutina de ejercicios con entrenamiento de resistencia

Por Sharp Health News, una publicación de Sharp HealthCare

Es posible que esté alcanzando su objetivo de 30 minutos de ejercicio cardiovascular al día. Pero, ¿está previniendo la pérdida muscular natural que viene con la edad?

La pérdida de músculo puede conducir a:

  • Aumento de peso
  • Pérdida general de energía física
  • Vulnerabilidad a la enfermedad
  • Metabolismo más lento
  • Menos movilidad
  • Envejecimiento acelerado

Una forma de prevenir la pérdida de masa muscular es incorporar el entrenamiento de resistencia en su rutina de ejercicios. El entrenamiento de resistencia es cualquier ejercicio que hace que sus músculos trabajen contra algún tipo de fuerza que resiste su movimiento.

Conceptos Básicos del Entrenamiento de Resistencia

El entrenamiento de resistencia generalmente incorpora:

  • Pesas libres
  • Máquinas de pesas
  • Bandas de resistencia
  • El propio peso corporal

En las primeras fases del entrenamiento de resistencia, la práctica de nuevos movimientos y patrones de ejercicio con pesos más ligeros o bandas que ofrezcan un menor nivel de resistencia es crucial para la forma adecuada y la máxima seguridad. A medida que avanza en su entrenamiento de resistencia, puede pasar a pesas más pesadas y bandas con mayor resistencia.

También puede agregar numerosas opciones de entrenamiento de resistencia sin equipo, como:

  • Lagartijas
  • Sentadillas
  • Planchas
  • Burpees
  • Estocadas
  • Abdominales

Una persona promedio puede ver mejoras significativas en su fuerza y apariencia física con solo dos o tres sesiones de entrenamiento de resistencia de 30 minutos por semana. Sin embargo, hable con su médico o un profesional del ejercicio registrado antes de comenzar cualquier nuevo programa de acondicionamiento físico.

VEBA Resource Center ofrece clases de Entrenamiento de Fuerza para Principiantes con Bandas de Resistencia. Únase a nosotros para esta clase para principiantes/todos los niveles que incorpora movimientos de bajo impacto y entrenamiento cardiovascular ligero para desarrollar músculo y quemar grasa de manera segura usando bandas de resistencia. Esta clase permite una progresión y modificaciones suaves. Consulte nuestro calendario para inscribirse en la próxima clase.

Make Your Home Workout a “HIIT”

From Sharp Health News, a publication of Sharp HealthCare

High-intensity interval training, commonly called HIIT, combines weights and cardio for short bursts of intensity. These workouts are versatile, can be done in the comfort of your own home, and help to build muscle, burn calories and boost your heart rate.

How to start HIIT:

  • Build your own gym. Consider buying secondhand things like dumbbells, a medicine ball, a rollout mat or kettlebells.
  • Start slow, then go. Begin doing the exercises with low or no weight and build from there. Once you feel confident that your form is correct and you have a system in place, begin to dial up the intensity by increasing weight, decreasing rest or adding more volume to an allotted period.
  • Try this full-body HIIT workout. Here’s one example — using body weights only — that requires minimal rest, submaximal exertion and lots of heart-pumping cardio. Try to do as many rounds as possible in 20 minutes.
EXERCISEREPSREST/ADJUSTMENTS
Jumping jacks30No rest
Squats20No rest, add weight
Push-ups15No rest, done on edge of a bench, wide or narrow grip
Reverse lunges10 each legNo rest, add a jump in between
Bent-over rows12 each armNo rest, use a purse or other weight
Mountain climbers30 secondsRest as needed

The VEBA Resource Center offers HIIT Cardio Beginner Classes. Offering plenty of modifications, this class will give you a great total body workout, regardless of whether or not it’s your first time exercising, or it’s been awhile since your last time in the gym. Check out our calendar to sign up for an upcoming class.

Haga un “HIIT” de su Entrenamiento en Casa

Por parte de Sharp Health News, una publicación de Sharp HealthCare

El entrenamiento de intervalos de alta intensidad, comúnmente llamado HIIT, combina pesas y cardio con breves ciclos de intensidad. Estos entrenamientos son versátiles, se pueden realizar en la comodidad de su hogar y ayudan a desarrollar músculo, quemar calorías y aumentar su frecuencia cardíaca.

Cómo iniciar HIIT:

  • Construya su propio gimnasio. Considere comprar cosas de segunda mano como mancuernas, un balón medicinal, un tapete desplegable o pesas.
  • Empiece despacio, luego acelere el ritmo. Empiece a hacer los ejercicios con poco o ningún peso y aumente a partir de ahí. Una vez que se sienta seguro de que su forma es correcta y tiene un sistema en su lugar, comience a aumentar la intensidad con el peso, disminuyendo el descanso o agregando más volumen a un período asignado.
  • Pruebe este entrenamiento HIIT de cuerpo completo. Aquí hay un ejemplo, usando solo peso corporal, que requiere un descanso mínimo, un esfuerzo menor al máximo (submáximo) y mucho ejercicio cardiovascular acelerado. Intente hacer tantas rondas como sea posible en 20 minutos.
EJERCICIOREPETICIONESDESCANSO/AJUSTES
Saltos de tijera30Sin descanso
Sentadillas20Sin descanso, aumentando el peso
Lagartijas15Sin descanso, hecho en el borde de un banco, soporte ancho o estrecho
Estocadas inversas10 cada piernaSin descanso, agregue un salto en el medio
Filas dobladas12 cada brazoSin descanso, use un bolso u otro peso
Escaladores de montaña30 segundosDescanse según sea necesario

VEBA Resource Center ofrece clases HIIT Cardio Beginner. Esta clase, que ofrece muchas modificaciones, le brindará un excelente entrenamiento para todo el cuerpo, independientemente de si es la primera vez que hace ejercicio o si ha pasado un tiempo desde la última vez que estuvo en el gimnasio. Consulte nuestro calendario para inscribirse a una clase.

Reduce Back Pain With Safe Lifting Techniques

From Sharp Health News, a publication of Sharp HealthCare

If you have back pain, you’re not alone. Roughly 80% of adults have experienced low back pain at some point in their lives.

While certain risk factors such as age, occupation, fitness level and weight can play a role in back pain, poor lifting techniques increase the risk of injury for everyone, regardless of age or physical condition.

Try these tips to reduce your risk:

  • Do not lift more weight than you are able. 
  • Keep the object you are lifting close to your body. 
  • Avoid stooping with the low back — keep your back upright and lift with your knees. 
  • Avoid twisting and turning while lifting. 
  • Avoid extensive repetitive lifting. 
  • Wear appropriate non-slip shoes to avoid slips and falls while lifting.

Everyone — young or old — is wise to pay careful attention to their body mechanics whenever they are lifting.

The VEBA Resource Center offers Low Back Care and Pain Prevention Classes. This class will focus on exercises that are designed to strengthen your core, improve your posture and help you stay pain free. Perfect for all levels. Check out our calendar to sign up for an upcoming class.

Reduzca el dolor de espalda con técnicas seguras de levantamiento.

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Si tiene dolor de espalda, no está solo. Aproximadamente el 80% de los adultos han experimentado dolor lumbar en algún momento de su vida.

Si bien ciertos factores de riesgo como la edad, la ocupación, el nivel de condición física y el peso pueden influir en el dolor de espalda, las técnicas de levantamiento deficientes aumentan el riesgo de lesiones para todos, independientemente de la edad o la condición física.

Pruebe estos consejos para reducir su riesgo:

  • No levante más peso del que pueda.
  • Mantenga el objeto que está levantando cerca de su cuerpo.
  • Evite agacharse con la espalda baja: mantenga la espalda erguida y levántese con las rodillas.
  • Evite torcerse y girar mientras levanta.
  • Evite el levantamiento repetitivo extenso.
  • Use zapatos antideslizantes adecuados para evitar resbalones y caídas al levantar objetos.

Todas las personas, jóvenes o mayores, deben prestar mucha atención a la mecánica de su cuerpo siempre que estén levantando pesas.

VEBA Resource Center ofrece clases la Espalda Baja y la Prevención. Esta clase se enfocará en ejercicios diseñados para fortalecer su núcleo, mejorar su postura y ayudarlo a mantenerse libre de dolor. Perfecto para todos los niveles. Consulte nuestro calendario para inscribirse a una clase.

Importance of Strength Training

From Sharp Health News, a publication of Sharp HealthCare

Did you know that you can prevent or even reverse muscle loss with regular strength training? Also known as resistance training, strength training involves using your own body weight or various tools, such as dumbbells, barbells or resistance bands, to build muscle, endurance, and support mobility and function.

Try these 5 tips to begin a strength training routine:

  1. Train the upper body – chest, back, shoulders, biceps and triceps – on the first day, and the lower body – legs, glutes and abs – on the second day.
  2. When picking a weight level, chose a weight that can be lifted at least 10 to 15 times in 1 set. Begin with 1 or 2 sets of 10 to 15 reps.
  3. Rest for 45 to 60 seconds between sets.
  4. Progress gradually by adding more sets and more reps, or increasing the weights every few weeks.
  5. To improve flexibility, make sure to stretch after weight-lifting sessions.

As always, talk with your doctor before starting a new exercise program.

The VEBA Resource Center offers Beginner Strength Training with Weights Classes featuring low-impact movements and light cardio training to build muscle and burn fat safely. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.