Simple Steps to Youth and Vitality

Do you want to be able to age gracefully? Strength training may be your answer. Strength training can keep you strong enough to participate in aerobic activities, outdoor recreation and sports. Being strong can keep you feeling youthful and vibrant, full of life, able to dance the night away! This is especially important as we age, since muscle mass diminishes with age.

Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, and co-director of the Mayo Clinic Sports Medicine Center, says, "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body. But strength training can help you preserve and enhance your muscle mass - at any age."

What are the benefits of strength training?

Strong Bones Strength training increases bone density and reduces risks of osteoporosis. A study at Tufts University shows that strength training increases bone density and can reduce the risk of fractures for women ages 50 to 70. This is especially important for post-menopausal women, who can lose 1-2% of bone mass annually.

Weight Maintenance Having toned muscles makes it easier to control weight because more muscle mass creates a higher metabolic rate. In fact, strength training can boost metabolic rate up to 15 percent.

Better Sleep Regular exercise can help you fall asleep more quickly, sleep more deeply, wake less often and help you sleep longer.

Improved Glucose Control Lifestyle changes such as strength training can be a key to managing diabetes. As reported on WebMD, in a study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control. This is good news for the more than 14 millio
Americans with Type II diabetes. The volunteers also reported that were stronger, gained muscle, lost body fat and had less depression.

Arthritis Relief Tufts University did a 16 week strength training program with older men and women with moderate to severe knee osteoarthritis. The results showed a 43% decrease in pain, increased muscle strength and general physical performance, and decreased disability.

Now that you see the benefits, you're probably wondering how to start. After getting your doctor's ok, always remember to warm up before you start a session. Do five to ten minutes of stretching or some moderate aerobic activity, such as brisk walking.

When choosing a weight or a resistance level, choose one that's heavy enough to tire your muscles after about 12 repetitions. According to Dr. Laskowski, "On the twelfth repetition, you should be just barely able to finish the motion. When you're using the proper weight, or amount of resistance, you can build and tone muscle just as efficiently with a single set of twelve repetitions as you can with more sets of the same exercise."

There are some basic principles to keep in mind:nn· Lift the appropriate amount of weight. Use a weight or resistance level you can comfortably lift twelve times. nn· Use proper form. Learn to do each exercise correctly. If you can't maintain proper form for all twelve repetitions, decrease the repetitions until you can.nn· Breathe. Do not hold your breath while you're lifting. This can increase blood pressure to dangerous levels. Breathe out as you lift and exhale as you lower.nn· Always warm up. Cold muscles are more prone to injury.nn· Wear shoes. Shoes will give you the traction you need to keep from slipping as you're lifting weights.nn· Rest your muscle groups. Don't exercise the same muscle groups two days in a row.

Now that you understand the benefits and basic principles, let's take a look at some basic exercises. These exercises come courtesy of the Women's Heart Foundation:

1. SIDE SHOULDER RAISE--for outer portion of the shoulders

Start with arms hanging in front of thighs, elbows slightly bent, and palms facing each other
Raise both dumbbells outward simultaneously to shoulder heights, keeping elbows slightly bent
Lower dumbbells to starting positions and repeatn
2. FRONT SHOULDER RAISE--for front portion of the shoulders

Begin with arms hanging in front of thighs and palms facing thighs.
Raise one dumbbell straight in front of you to shoulder height
Lower dumbbell to starting positions and repeat using other arm
Alte
ate arms.

3. UPRIGHT ROW--for shoulders, neck and upper Back

Stand with arms hanging in front of thighs, palms facing thighs, and dumbbells close together
Keeping palms close to the body, raise dumbbells simultaneously to the chi

Lower dumbbells to starting position and repeatn
4. BICEPS CURL--for biceps or front of arm

Commence the exercise with arms hanging at sides and palms facing away from your body
Keeping the elbows close to your sides, curl both dumbbells upward to the shoulders
Lower and repeatn
5. ONE-ARM DUMBELL TRICEPS CURL--for triceps

Stand erect, head up, feet 16 inches apart
Hold dumbbell in right hand; raise overhead to arm's length, upper arm close to head
Lower dumbbell in semicircular motion behind head until forearm touches biceps
Return to starting position and repeat with left arm
Inhale down, exhale upn
6. ALTE
ATED DUMBBELL PRESS--for front and outer deltoids

Raise dumbbells to shoulder height, palms and elbows in
Press one dumbbell straight up to arm's length
Lower to starting position and press other dumbbell up
Keep body rigid; do not lean from side to side
Do all work with shoulders and arms
Inhale up, exhale down

These exercises should get you started. Schedule some time for your workouts and see if you don't start to notice a difference in how you feel and in your energy levels.