Body Building Guru

Strength Training for Older Women: Its never too late

Strength training has a variety of benefits for individuals belonging to all age groups. It is the use of resistance opposed to muscular contraction and plays a vital role in developing strength, endurance and flexibility. There are various types of strength training exercises that use the force of muscles against other forces such as free weights, weight machines, resistance bands etc. to develop muscle strength and endurance. Strength Training for Older Women is a specialized branch of strength training that aims as improving the overall health and longevity. Most strength training exercises use the force of muscular contraction against resistance and elastic or hydraulic forces.  It is a combination of various exercises belonging to the field of weight training, resistance, flexibility training and isometric exercises. Strength training sessions performed for 2 to 3 times a week for 20 minutes go a long way in benefiting older women.

As the body, ages, it becomes more susceptible to injury and weakness. Strength Training for Older Women strengthens the muscles and bones, improves overall strength and helps them to perform day to day chores effortlessly. It is one of the best segments of exercise, as it focuses on the all-round development of the body rather than just focusing on a specific area. Strength training can be great fun if done properly and by applying the right techniques.

Before performing any strength training exercises, it is essential for you to take expert guidance from a certified trainer in order to acquire adequate information on the benefits, side effects and technicalities of the training program. Your trainer is the best person to demonstrate the various exercises and assist you in performing them smoothly. A lot of emphasis is laid on the application of the right technique as one wrong move can result in an injury. It is advisable for you to go in for a customized training program in order to avail maximum benefits. A tailor-made program will cater to the specific needs of your body and train you to achieve optimum gains.

Benefits of Strength Training for Older Women:
There are a number of benefits of strength training. These include:
•    Strength training enhances the body’s metabolism and supplied you with energy to perform various activities.
•    It provides relief to women suffering from osteoporosis, osteoarthritis, joint pain and lower back pain.
•    It helps maintain a well toned body.
•    It increases muscle mass, thereby accelerating the process of burning calories leading to weight loss.
•    It increases muscle fiber and burns muscle fat.
•    It increases bone density and maintains the health of the connective tissue (ligaments, tendons, cartilage).
•    It increases the strength of the muscles and develops endurance.
•    It increases the body’s flexibility.
•    It boosts self confidence and self esteem.
•    It increases the body’s resistance to injury and also aids in the process of recovery from injury.
•    It improves overall health and promotes longevity.

Tips for successful strength training:
Warm up: It is essential for you to conduct a mild warm up routine prior to performing any strength exercises. This gets the blood flowing to all parts of the body and increases the oxygen utilization in the body. 5 to 7 minutes of warm up exercises should be performed for maximum benefit. These include aerobics, a mild cardiovascular workout, skipping, jogging, etc, This should be followed by a stretching routine to reduce the risk of injury.
Selection of exercise: You must select at least one exercise for training each major muscle group such as the chest, triceps, biceps, quads, hamstrings etc. It is recommended that you start your session by working out the larger muscles first and then move on to the smaller ones. This results in maximum gains as the body is energized.
Full range of motion: It is essential for you to apply full range of motion while performing each rep in order to maximize the intensity of your workouts.
Exercise sequence: this is the most important of an exercise sequence. It is advisable from the larger muscle group to the smaller once. This allows for optimal gains as you are fresh and the body is low on fatigue.

Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.

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Strength Training For Kids: Training the young athlete

Strength training is the practice of using free weights, weight machines, and rubber resistance bands to build muscles. By the application of resistance, the muscles work extra hard in order to move. This automatically causes them to become stronger and more efficient. Strength training helps strengthen the muscles, tendons and ligaments, increases bone density, improves endurance, boosts the body’s capability to resist injury and promotes the overall health of the body. Strength Training for Kids should not be mistaken for weight lifting, bodybuilding or power lifting. It is a carefully structured program comprising of various exercises to increase muscle strength and endurance. Strength training for children does not focus on lifting the heaviest weight possible, but lays emphasis on lifting lighter weights, controlled movement and the application of proper technique and safety.

Strength training for kids: a healthy habit
Children can develop muscle strength by using free weights, weight machines, resistance bands and their own body weight. There are various benefits of enrolling your child in a good strength training program. With good technique and right amount of resistance it increases the body’s susceptibility to injuries, improves muscular strength and endurance.

The various uses of strength include:
•    Increases the child’s muscle strength, muscle mass and endurance.
•    It protects the muscles and joints from injuries.
•    It augments performance in particular sports.
•    It develops stronger bones.
•    It increases the body’s metabolism.
•    It leads to better lungs and heart function.
•    It lowers blood cholesterol level.
•    It makes the child self disciplined.
•    It improves concentration.
•    It improves self esteem, confidence and the feel good factor.

Strength training also benefits those kids with a focused interest in a specific sport or activity such as skating, dancing, pole jumping, football, baseball, gymnastics, hockey, swimming, etc.

Important guidelines for Strength Training For Kids:
The application of the right technique is of utmost importance in strength training. Therefore, it is essential to send your child for any training classes only when he / she is mature enough to understand and accept directions.

The right technique: Application of the right technique is the most important factor in most strength exercises. It leads to the performance of smooth, controlled movements, less resistance and several repetitions.
Customized program: It is a great idea to enroll your child in a tailor made program depending on his age, size, sports and interest. It is better to go in for a customized program in order to avail maximum benefits.

Instructions: It is important to demonstrate the various exercises in front of the child and assist in performing them. If you plan on enrolling your child in a class, you need to make sure that there is at least one trainer for every ten students. It is also necessary to have a spotter or supervisor to keep a watch during strength training. Application of the wrong form can result in injury.

Warm up:  It is essential for children to warm up before any exercises. This can be done by jogging, skipping, treadmill exercises, aerobics, etc. It helps transfer oxygen to various parts of the body. This should be followed by a proper stretching routine for five to seven minutes. This increases the body temperature and pulse rate and prevents injuries.

Rest periods: There should be a rest period of at least 1 day between strength training sessions. 2 to 3 sessions per week for 1 hour are sufficient for children.

Monitor the progress:  you can teach your child how to maintain an exercise chart or journal. This will be helpful in tracking the child’s progress from time to time. It also determines the pace of training, achievements and goals.

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