The only weight that most people have lifted recently has a power button and can change the channels on their TV. If you’re one of these people, then perhaps it’s time to consider adding a few new exercises to your routine.
Just a few months of strength (also called resistance) training—at home, in a gym or fitness center—can lower your cholesterol, reduce your risk of cardiovascular disease, help you avoid osteoporosis, decrease arthritic symptoms and build muscle so you remain active and independent for years to come.
Start building your muscle strength now with these three simple exercises:
Wall Squat
Stand with your back against a smooth wall. Your feet should be shoulder-width apart and about a 1-1/2 to two of your foot lengths from the wall. Bend knees slightly; hang arms freely at sides, using holding light weights. Slowly slide your back down the wall until knees come close to a 90-degree angle, but do not exceed it. Then press upward, back still against the wall, until legs are nearly straight. Repeat.
Typically healthy adults will hold 10 to 25 lb in each hand (women) or 15 to 35 lb (men). Size of weights used will depend on one’s body weight and strength level.
Note: When first beginning this exercise, don’t use any weights for the first two weeks.
Chest Press
The first thing to do is to lie on your back with bent knees, arms perpendicular to the body. Hold hand weights (3 to 5 lb. to start) directly over elbows. Now slowly press hands up, bringing weights together in a triangular motion. Then lower weights slowly until elbows return to the floor.
Single Arm Row
Place one hand and knee on bench or edge of the chair, with other foot on the floor. Keep back flat and parallel to the floor. Now hold hand weight (8 to 10 lb. to start) in free hand, hanging directly below the shoulder. Raise weight slowly to just under the shoulder. Keep elbow close to the side. Lower slowly and repeat. Reverse position to work on the opposite side.
Conclusion
When just starting out, aim to do one set of eight to 12 repetitions (called reps) of each exercise. With strength training, you work to a level of fatigue at the end of each set. If you can only do six reps, you may need a lighter weight. If you easily reach 13 reps, it is time to use a heavier weight.
As you become accustomed to the exercises, build to doing two sets of each exercise, twice a week. With proficiency, you’ll still be able to complete a session in about 10 minutes. You may even add a third session during the week, but allow at least a day’s rest between them.
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