In part I of this series I talked about the benefits of aerobic exercise.  In this article I will discuss another important element of a good rounded fitness training routine: 

Muscular Fitness. A good way to fight age-related muscle loss is to incorporate some weight training into your fitness program.  Weight training helps to tone muscles and will improve your appearance.  Research shows that a single set of 12 repetitions with the proper weight can build muscle efficiently.  You really do not have to spend a lot of time doing three or more sets of the exercise to acquire results.  You can do a complete series of weight training exercises for your arms, shoulders, abdomen, chest, back and legs in 20 to 30 minutes. Beginners may find they are able to lift only a few pounds.  This is fine.  Your muscles, tendons and ligaments will get use to weight training exercises and you will begin to see how quickly you progress. 

One important key here is to start slowly.  When you are able to do 12 repetitions with a particular weight, you might increase the weight by up 10 percent at a time. Muscles need time to recover from work-outs.  It is advisable to rest one full day between exercising each specific muscle group.  If you rather lift weights every day, plan daily sessions for specific muscle groups.  You might work your arms and shoulder on Monday, then on Tuesday work your legs, and so on until you have finished all muscle groups, then go back to the beginning of the schedule. Most people do find it more practical to work out in short sessions two to three times a week.  Two to three times a week for 20 to 30 minute sessions will give you results. Weight training helps you reverse the trend of losing lean muscle and increasing fat as you age.  Weight training and other types of strength training can improve the quality of your life. 

The ability to complete daily tasks can become easier even for adults in their 80s and 90s. As muscle mass increases, you will be able to work harder and longer.  Other benefits of weight training are:

• Joint flexibility which guards against risk of injury
• Increased bone density which also guards against injury
• Helps you to manage your weight
• Helps you to burn calories more efficiently
• Boosts your energy
• Can boost your self-esteem, improve your body image and reduce risk of depression
• Can help you get a better nights sleep

People who strength train regularly are less likely to suffer with insomnia If your aerobic work outs are not balanced by a proper amount of strength training, you are missing out on overall health and fitness. When your doctor gives you the OK to begin a strength training program, start the program slowly.  Warm up with five to 10 minutes of stretching or gentle aerobic activity.  Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. 

Remember to stop if you feel pain.  I once suffered a severe low blood sugar episode after weight training.  So it is very important to start out slow, and even to check with your doctor before beginning a weight training program. If you are not certain how to get started, which weights to use or just in general need instruction with weight and strength training, by all means consult with your doctor for an appropriate referral to an exercise specialist or physical therapist.  It is better to be safe than sorry with injuries.

Continued in:   “Four Important Elements of a Good Rounded Fitness Training Routine Part III.” Source:  Mayo Clinic (2005) Disclaimer:  *The information in this article is not intended to replace the medical advice of your doctor or health care provider. 

Please consult your health care provider for advice about specific medical concerns and especially before beginning any type of exercise routine.  The statements in this article has not been evaluated by the Food and Health Administration and not intended to diagnose, treat or cure any kind of a health problem.