Muscles!
Safe Strength Training at Home
Home Exercise Program
What is strength training?
It is resistance training & resistance exercises. It’s a system of physical conditioning in which muscles are exercised by being worked against an opposing force (like weight lifting) to increase strength. Goal is 2.5 hr/week, or 2-4 times a week with good protein intake.
You can do resistance training first, then once your heart rate is increased already, move on to cardiac work out.
It doesn't take much to do strength training.
If you don't use it, you lose it!
What are the benefits?
Strength training is necessary to prevent injury. It increases functional strength, reduces body fat, increases lean weight, increases bone density, improves balance & coordination to decrease fall risk, higher metabolic rate, improves self esteem & confidence, strengthens your immune system.
10 biomarkers of health: muscle mass, strength, bone density, body composition, blood lipids, hemodynamics, glucose control, aerobic capacity, gene expression, brain factors. Myokines help all your organs.
What are the risks of strength training? Injury risk is not as high as you think. You are 6-10x more likely to injure yourself playing sports than heavy weightlifting.
Who should strength train? Everyone could do it, from 2 years old to 82 years old!
Kids can do it with supervision! The earlier, the better, to reach a higher neuromuscular performance. That is, it will help coordination, even if you do not see a significant increase strength.
Girls can strength train. This will not create super muscular bodies (those people are taking drugs). This will be great to help boost confidence especially for teenagers.
What do I do then?
The types of Strength training depends on your goals and body type:
Bodybuilding
Powerlifting, Olympic lifting
Cross Fit
Plyometric training
Circuit Training
Bodyweight Lifting
There are so many free apps and videos and classes out there. You could also filled milk cartons or PVC pipes with sand. Over time, add reps and decrease rest time.
HEP favors pushing exercises over pulling exercise.