Skip to main content

Featured Activity of the Month: Strength Training


Why should YOU be incorporating strength training exercises to your workout routine?

  • Strength training is important to add to your exercise routine because it helps keep the weight off; studies show that weight training at least 3 times a week burns more calories in daily activity

  • Weight training also protects bones and improves bone health, especially for women. After puberty women lose 1% of bone and muscle strength every year. Strength training increases bone density
    • Isometric resistance = contracting muscles against a nonmoving object
    • Isometric strength training = contracting muscles through a range of motion
  • To build strength over time, muscles need to recover after a workout. Don't work the same muscles consecutive days in a row, and be sure to take time to warm-up and cool-down before you begin strength training.

  • Strength training can reduce bone fractures in post-menopausal women
  • Strength training also improves glucose control, which is important for type-2 diabetes patients

  • Strength training will elevate endorphins (a natural opiate produced in the brain); endorphins are considered to be a natural anti-depressant and will help you sleep better and improve overall quality of life

  • Strength training can boost metabolism by 15%

  • Lean muscle will diminish over time, so you have to use it or you lose it.

  • Not sure where to get started? Incorporate body weight resistance exercises, resistance tubing, free weights, and weight machines! 

Comments

Popular posts from this blog

Featured Activity of the Month: Kayaking

Kayaking can be a peaceful and leisurely activity on a lake, or it can be high intensity as you zip down river rapids. Kayaking doesn’t necessarily have to be an activity that is strictly enjoyed by adrenaline junkies. This is a great family activity that can increase appreciation for the great outdoors! ·Paddling will increase your heartrate and lead to improved heart health ·Paddling through the water will exercise almost every muscle in the upper body ·When balancing in a kayak the lower and upper abdominals are engaged which aids in strengthening the core muscles ·Pressure applied by the legs assists in turning and balancing; this isometric hold tones and burns calories ·Kayaking helps to improve aerobic fitness, strength, and flexibility ·Kayaking is an activity that reduces wear-and-tear on joints since paddling is low-impact Paddling just 5 miles per hour can burn up to 400 calories in an hour. That’s 1600 calories in a 4-hour span of time! Granted, 5 miles per hour in a kayak i…

Featured Activity of August: Water Aerobics

In this area, many individuals that lead a physically active lifestyle aren’t usually avid swimmers. However, you might want to consider taking a dip in the pool to do more than float. There are numerous health benefits to participating in water aerobics classes.
Water aerobics classes are appropriate for all ages and particularly beneficial for aging individuals. This is a low-impact activity. Water is not subject to gravity so this form of exercise is ideal for individuals who suffer with arthritis and joint pain. Water pressure also helps enable blood flow and circulation. Decreasing blood pressure levels will eventually lower resting heartrate, which puts less stress on the heart. Water resistance also helps to increase muscle strength and endurance. Resistance in water is 12 times greater than air. Since water creates friction, the body is required to strain more through water. This resistance also helps to increase calorie burn. Water temperature, volume, and buoyancy determine c…

What is the Power of Produce?

If you are a fan of fresh produce you have probably visited the Farmer’s Market at Festhalle Market Platz in the Warehouse District of Cullman. From April to October, the market bodes the freshest fruits and vegetables you can find. But, are there some fresh ingredients that you aren’t sure how to prepare? Or, are there certain foods that your children refuse to eat? Luckily, the Power of Produce (POP) program is back for the 2017 market season to try and help to convert your picky eaters! So, what exactly is the POP program? POP is targeted toward children ages 12 and under and their parents. It is a produce tasting program designed to make it easier for kids and adults to try new, healthy foods. Sometimes, it is not the kids that are picky and unwilling to try new foods, it’s the parents. This program presents the opportunity to step out and try new foods, by sampling recipes that feature these fruits and vegetables. The program not only allows the sampling of the produc…