Leisure World News

B22 November 2018 • Wellness • www.lwca.com The Benefits of Strength Training BEFORE AFTER AFTER Why re-do when you can RE-NEW? YOUR #1 CABINET REFACING COMPANY IN THE VALLEY 39 Years of Masterful Craftsmanship No Subcontractors- We do all the work Included in Every Package: • New custom doors • New dovetail drawers • Soft-close hinges, tracks and more... FREE HARDWARE with any cabinet refacing project * FREE SINK & FAUCET with purchase of a granite or quartz countertop * FREE $1,000 VISA CARD with a kitchen cabinetry project * DEAL DIRECTLY WITH OWNERS Our products proudly made in the USA *Minimum required. Must present ad. Expires 11-15-18 Office: 480-361-3121 | Cell: 480-695-1140 www.Re-NewCabinets.com WE WILL BEAT ANY WRITTEN ESTIMATE | FREE in-home estimates Visit our Showroom: 6503 W Frye Rd. Suite 1 Chandler, AZ 85226 Licensed, Bonded & Insured ROC #293053 BEFORE By Joe Carson It is a common myth that strength training is only for building large muscles or improving athletic performance. But the truth is that strength training is extremely pivotal in maintaining healthy bones, joints and sustaining the strength and energy to facilitate active aging. Research shows that strength training improves bone density, helps to reduce orthopedic issues and dramatically reduces fall risk—especially for older adults. For these reasons alone, elders should seek consistent strength exercise at least 30 minutes a day, two to four times per week. Best Strength Exercises The best strength exercises are the ones that involve total whole-body movements such as squats, dead lifts, presses (pushing exercises), rows (pulling exercises) and various exercises that involve developing core strength. It is okay to begin with relatively light weight that is easily manageable, which allows you to focus on complete control and form. Then, you want to master the movements and regularly challenge yourself by increasing the weights you use and the number of repetitions for each exercise. Be sure to drink plenty of water and get enough rest in between workouts. Here are some commonly asked questions to help you get started: Who benefits? Strength training is mutually beneficial for both men and women. It is a fallacy that women do not need strength training exercise and that basic cardio is enough. Sarcopenia (the process of diminished muscle mass associated with aging) affects both sexes and can be managed through progressive weight training. Which exercises should you start with? Choosing full-body exercises which challenge multiple components (upper body, lower body, core) are the most effective and typically safest. These include squats, lunges, push-ups, free- standing dumbbell/cable rows, plank, single-arm standing dumbbell shoulder press and virtually all TRX exercises. Where can you do these exercises? Keep in mind that the body is the best exercise machine. The equipment used isn’t what produces the results, it’s the energy and determination put into quality movement. That said, most exercise programs can be adapted to done virtually anywhere. However, the advantage to working out in a gym is that it creates a performance-inducing environment, requires some sacrifice which can elicit buy-in, offers structured classes and accountability developed through camaraderie with other gym participants. How often should I train? Weight training should be done for at least 30 minutes three to five times per week. Remember, there are 146 primary muscle groups in the human body that benefit from regular exercise. Therefore, it is not practical to exercise them all on the same day or in just two days per week. A solid, well-planned program will comprehensively cover the primary muscle groups and will also leave you feeling great at the end of each workout! Why do it? How the human body treats you as you age depends on how you treat it every day. The purpose of developing and sustaining your muscle strength is important for you overall health and well-being, especially as you get older. How do I get started and keep going? Unless you have a solid background in exercise and fitness, it is recommended to begin a strength training program with professional guidance. The advantage to this is you can learn what to do, what not to do, what each exercise should feel like, what it should not feel like, progressive program development and how to keep it fun! The top-tier staff of Fitness Specialists at the Oasis Health Spa are among the best educated and most experienced in the region—one of the many benefits of living in Leisure World. So what are you waiting for? Visit us and start your strength training program today! -Joe Carson B.S. NASM-CPT, FAS, is Fitness Specialist III at Leisure World. For more information, visit him at the Oasis Health Spa or call 480-832-0003 ext. 261.