Did you know strength training for 1 hour per week decreases your risk of stroke and heart attack by 40-70%*
What is Strength Training?
Strength training is using your own bodyweight or equipment (e.g. dumbbells) to build muscle mass, improving bone density, strength, and endurance. Children naturally hop, skip, jump and bound but as we get older we forget how to play! Strength training is suitable for all abilities. It can be as gentle as seated bicep curls to standing up from a seated position to power lifting with barbells.
If done safely and under supervision, people with coronary artery disease (CAD) and congestive heart failure (CHF) can enjoy resistance exercise as part of their exercise routine. Even cardiac patients are able to use resistance exercise as part of their rehabilitation.
If you’re new to this type of exercise start with bodyweight resistance, e.g. squats, lunges, planks and press-ups.
With expert help start adding equipment to advance your training, e.g. resistance bands and suspension training (TRX).
Once proficient, experiment with other equipment, e.g. dumbbells, med balls, kettlebells and barbells.
Not a member of the gym? No problem! Try some of these:
- Squats whilst waiting for the kettle to boil.
- Bounding upstairs two at a time,
- Press-ups whilst the bath is running,
- Play throw & catch with the children, squatting when you catch the ball and jumping as you throw the ball,
- Challenge friends/family to see how many squats/lunges/burpees/press-ups/power jumps/jumping jacks they can do in a set time…then beat them!
Many local parks have apparatus that adults can use – challenge yourself to perform them all in one go and when that becomes easy try repeating the circuit or set yourself a time limit.
Whatever you choose, have fun, keep safe and always get permission from you GP before starting any new exercise programme.