A strong and flexible body is a healthy body. Strength training and stretching should be regular parts of your fitness regimen. Conservative recommendations suggest strength training should be done two to three times per week for 20 to 30 minutes per session on nonconsecutive days, and flexibility training should be done three times per week. Unlike strength training, stretching should be done on a daily basis. Be sure to consult your doctor before beginning any exercise program.
Dynamic Stretching
Dynamic stretching uses movement to ready the muscles for exercise. Recent studies show static stretching is not an effective way to warm up, so many coaches and trainers are now focusing on dynamic stretching for warmups. Arm swings, trunk twists, knee lifts and side bends are all good examples of dynamic stretches to include in your warm-up. Dynamic stretching is not meant to improve flexibility. It capitalizes on the flexibility you already have and prepares your body for your workout.
Strength Training
Strength training can be done using your own body weight, free weights, weight machines or resistance bands. Regardless of the mode, safe strength training starts with a proper warm-up and learning correct form. Find a trainer or do research on proper form for each exercise you will attempt. Remember to always protect your back when strength training by pulling your abdominal muscles in tight toward your spine and maintaining proper alignment. Use weights or tensions that challenge your body to the point that you are only able to complete 12 repetitions of an exercise.
Balance Training
Balance training is an aspect of strength training that might hold the most benefit for the elderly. However, studies show balance training helps reduce injuries and keep people of all ages more active. Balance training can be formally approached through practicing tai chi, yoga or dance. A more informal way to incorporate balance training is to simply look for ways to include it in your everyday life, such as balancing on one foot as you do the dishes. Frequency for balance training is not a part of official exercise guidelines. Including one or two balance exercises per day is a good place to start.
Flexibility Training
Static stretching is used to improve your flexibility. It is different from the dynamic stretching used in a warm-up in that it is slow stretching that is held. Make sure you have thoroughly warmed up prior to doing any static stretching. Stretch to the point at which you feel discomfort in the muscles. Stop immediately if you feel pain. Hold all stretches for at least 30 seconds, and repeat each stretch two to three times. Concentrate on inhaling deeply and exhaling completely throughout the stretch you are holding.
References
- MayoClinic.com: Strength Training -- Get Stronger, Leaner, Healthier
- President's Council on Physical Fitness and Sports: Current Issues in Flexibility Fitness
- Sports Fitness Advisor: Dynamic Stretching
- Sports Fitness Advisor: Dynamic Stretches and Stretching Routine
- Harvard Medical School: Benefits of Balance Training
- Sports Fitness Advisor: Flexibility Exercises
