Strength and conditioning exercises improve or maintain muscular strength. You may think of it as a manly body-builder activity, but it's more than that. As you get older you naturally lose muscle, and, according to the Mayo Clinic, in turn your body fat increases. Having a personal strength and conditioning routine can prevent this and improve other aspects of your health. You can choose from different options of strength training, and with a few pointers, you can get started soon.
Health Benefits
Strength training puts stress on your bones, which causes your body to respond by increasing bone density, thus preventing osteoporosis. Another benefit is that as your muscle mass increases, your basal metabolic rate increases; this means that you will burn more calories at rest, making it easier to maintain your body weight. Keeping your muscles strong may also prevent injury and increase independent mobility as you age by keeping your muscles balanced and protecting your joints.
Types of Strength Training
There are several ways to do strength training. If you want to do a program at home with little to no equipment, you can use your body weight to build strength by doing yoga and Pilates-type exercises. You can invest a little more in equipment or gym membership and use free weights or weight machines. Several other contraptions are on the market now that use resistance bands or hydraulics. All of these can effectively strengthen and condition your muscles.
How-to
The Centers for Disease Control and Prevention recommend that all adults do muscle-strengthening activities two or more times a week, with at least two days between each workout. Work out the major muscle groups, which include the legs, hips, abdomen, back, chest, shoulders and arms. Of the exercises you choose, do eight to 12 repetitions of each; the last one should be really hard to finish. Once you can do this easily and with proper form, increase the resistance by 5 percent to 10 percent.
Tips and Warnings
Start out at a gym and ask a certified professional to help you with form and beginner tips. If you are at home, try a total body workout DVD and do your exercises in front of a mirror to check your form. Doing more than the recommended amount of strength training a week will not necessarily add any health benefit or muscle gain; it may actually cause injury or prevent muscle strengthening. Consult your physician before changing your exercise routine.
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