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GENERAL
BALANCED FITNESS
While cardiovascular exercise has been the primary method of fitness for
many programs over the years, it should not be the only method. Strength
Training and Flexibility Training have become more popular as exercise
has developed. Incorporating strength and flexibility training into your
current exercise program will give you the balance you need to improve
your athletic performance, reduce susceptibility to injury, increase
metabolic rate, increase bone density, and reach your goals faster.
STRENGTH TRAINING
Strength training was once known as an activity performed by young
males only. That has changed with the advances in scientific research on
strength training over the last 20 years or so. Research has proven that,
after age 30, we begin to lose muscle mass if we do not incorporate
strength training into our exercise program. With this decrease in muscle
mass, our ability to burn calories decreases, our physical ability to do
work decreases and our susceptibility to injuries increases. The good news
is that, with a proper strength training program we can maintain or even
build muscle as we age. A proper strength training program will work the
muscle groups of the upper and lower body. There are now many options
available for strength training including: yoga, Pilates, selectorized
machines, free weights, stability balls or medicine balls, exercise tubing
and body weight exercises, just to name a few.
Recommendations for a minimum strength training program include:
FREQUENCY:
Two to three days per week
VOLUME:
One to three sets consisting of eight to 12 repetitions.