Strong Ones Stay Young!

I believe that healthy bodies require 3 types of activity weekly: about 4 hours of cardio, 2 or 3 fatiguing strength sessions (30 minutes each), and daily stretching for at least ten minutes-
What does strength training do for you? Quite a bit, actually!
Strength Training defines and sculpts major muscles, changing the way you look. It also builds lean muscle mass, which is your body’s chief energy burner, so the more muscle you have the more calories you burn, even when you are resting!  It protects the bones by building and maintaining bone density, which is lost dramatically in women as estrogen levels drop off. You will also help maintain a proper range of motion in the joints. You “lubricate” the joints as you “go through the motions” of training, and you also stimulate the metabolism for up to 24 hours! That’s a lot of good!

The stronger you are, the easier your everyday life will be- everything from playing other sports like golf or tennis, to walking up stairs, to carrying grocery bags is EASIER when you are stronger! This builds confidence and helps to maintain independence longer.

Forget about “bulking up”. Muscles are beautiful! Women don’t have enough testosterone usually to get super bulky like men- women body builders have to spend HOURS daily to get “ripped”! There are definitely different body types, so based on your genetic makeup, results will surely vary. Don’t expect your small boned ectomorphic frame to define itself in the same way your mesomorphic friends’ body will! (I will discuss body types in an article soon). You’re looking for YOUR personal best, not someone else’s.

Your new, strong body will help you to fight heart disease and diabetes. It will ease back, arthritic and rheumatic pain and for those with Chronic Fatigue Syndrome it is essential to keep moving in order to feel better. ALL exercise releases endorphins, those feel good chemicals that improve our sense of wellbeing. Strength training also slows the aging process by reversing the muscle loss that organically occurs in sedentary bodies. It will improve your self image, not to mention helping you to sleep more fitfully after a strong workout day.

So, choose your weapon! You can use free weights at home or in a facility. You can purchase a piece of universal equipment or join a facility and get trained in the proper use of weight machines. You may love classes want to look for a Body Pump or Muscle Conditioning style class. You can hire a trainer, or purchase DVD’s to watch at home. (Check out our online store www.oakssspa.com for our Muscle & Core Conditioning with free weights DVD).

What environment will work for you? What tool is right for you? Sort it out! You want to aim at 2-3 strong strength sessions weekly, with MUSCLE FATIGUE the goal you have in mind for each workout. Workouts should last around 30 minutes, give or take. Your body needs time off for good behavior, so spread out your workouts, every other day is optimum.

Take my 30 day strength challenge. If you are NOT currently strength training, add it in 2 or 3 times a week for the next 4 weeks and journal how you feel and look at the end of the month. I can all but GUARANTEE that you will notice a difference! You can do it!
Remember this,
STRONG ONES STAY YOUNG! 

Questions?  I'd love to hear from you!  Strong Blessings, Nancy

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