If you’re just starting a resistance and strength training program, doctors and physical therapists offer the following tips:
* Consult your doctor and follow a program designed by a physical therapist which takes your strengths and needs into account.
* Workout at a gym or health club under the supervision of professionals who can help monitor and adjust your workout program.
* Start slow and build gradually. Strength and resistance training is a slow process.
* Never increase weights in resistance training more than 10% at a time because increasing more than that risks injury.
* Lift and lower weights slowly. Avoid ‘jerking’ them up to avoid injury.
* Perform your resistance workout every third day.
Avoid exercise that puts a lot of strain on your joints and bones, and stay away from the rowing machine. The bending required puts your spine at risk of compression fractures.
* If any area is particularly tender or stiff immediately after a workout, apply ice to it for 10-15 minutes to reduce inflammation.
Proper exercise, weight control and a healthy diet all contribute to keeping your bones strong and preventing the loss of bone density due to osteoporosis.
Do your bones a favor and give them a good workout a
couple of times a week.
couple of times a week.
There you go! Use the given suggestions and instructions
on how to start a strength training program on your own.
on how to start a strength training program on your own.
There’s no need to delay much further.
There are other articles and resources here and around the web for more information that would be helpful to you.
There are other articles and resources here and around the web for more information that would be helpful to you.
And don’t forget, the most important thing is to take
action. The other steps mean nothing if you will not move and actually start doing it.
action. The other steps mean nothing if you will not move and actually start doing it.
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