Strength Training

The Wellness Advisor spoke to Lori Bowden, Champion Triathlete, about strength training.

Wellness Advisor: What is strength training?

Lori Bowden: Strength training is building lean muscle mass by weight training or resistance training. This can be done with either free weights, weight machines, or even rubber tubing and exercise balls.

WA: Why do I need to do it?

Bowden: As we age, we tend to lose our lean muscle mass very quickly, and it is replaced by fat. The loss of muscle mass and increase in fat slows our metabolism, and also puts us at higher risk for injuries, as well as high blood pressure, diabetes, high cholesterol, heart disease and cancer. If you can keep up your strength as you age, not only are you likely to stay healthy, you are also able to maintain your strength and independence by being able to stay injury free, and bounce back quicker from any falls or injuries. Weight training and weight bearing exercise can also help keep bones strong and prevent osteoporosis!

WA: What is a good way to begin?

Bowden: The best way to begin is through proper guidance at a health club or gym where someone can show you the correct way to lift weights or strength train through core exercises, such as sit-ups, push-ups, and balancing. Learning the proper technique is important to build strength and stay injury free as you do so. Begin slowly, by working out 2-3 times per week, at a light level so that your body can adapt to the new exercise. Lift each weight 12-15 times, rest for a minute, then repeat the set 2 more times. When you are beginning, you might want to do only 2 sets of each exercise, rather than 3.

WA: How do I advance/push myself?

Bowden: Once you can lift a certain weight easily, 12-15 times, and do 3 sets, you might want to consider increasing the weight. As well, for added challenge, you can alternate the machines or free weight exercises you do. For example, say you were doing 3 x 15 reps on a leg machine, you could alternate between a set on a leg machine, and a set that uses your arms. You can also get a boost in fitness by adding some cardiovascular exercise to your weight routine as a warm up or warm down. When strength training, you need to be sure to get enough lean protein in your diet to help your muscles repair. As well, a antioxidants and multivitamins are helpful to combat cellular damage that may occur.