Strength Training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. The resistance or “load” can be created using free weights (dumbbells, bar-bells, kettle bells), weight machines or exercise bands. The muscles work by lifting, pushing or pulling the “load”.
Strength Training improves muscle mass and strength and it can increase spine and hip bone density as well as strengthen bone. This is key in the prevention of fractures!!
So how often should you do Strength Training? Osteoporosis Canada and the Canadian Society for Exercise Physiology both recommend a minimum of 2-3 days/week at a moderate to high intensity using all the major muscle groups.
Follow a process of “starting low and going slow”. Progressively increase the intensity (number of sets or repetitions, the difficulty of the exercise or the weight of the load). Follow the Rate of Perceived Exertion Scale of 1-10, keep the intensity between a 5 to 8. Remember, if you have been away from strength training for a period of time, it is important to ease back slowly.
So make sure to come to class, to help strengthen those bones!!
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