“If I’d have known I was gonna live this long, I’d have taken better care of myself.”
(Eubie Blake at Age 100)
As we get older we lose something that dramatically effects our health….In fact researchers now know the reason why:
1. Our metabolism decreases as much as 2-5% every 10 years.
2. Our cardiovascular fitness declines rapidly past the age of 45.
3. Our coordination and muscular strength decrease as we age.
Why?
LOSS OF MUSCLE TISSUE!
We lose muscle not because we are getting older but due to the fact that we are less active. According to a recent report released by the Surgeon General of the United States of America, resistance training is gaining more and more interest in improving overall health and fitness of individuals of all ages. “In the last few years, research on resistance training has grown significantly providing new insights into how this type of exercise can positively impact not only fitness but health” (Surgeon General Report, 1996).
Studies are now confirming that one of the most critical steps in slowing down the aging process is strength or resistance training. Consider some of the effects of a resistance training program on overall health and fitness:
1. Improved muscle density and tone. (Wilmore, & Costill. 1994)
2. Improved muscular strength: (Kraemer,1994)
3. Prevention of osteoporosis (Conroy,et al. 1992)
4. Increase energy expenditure during and after exercise (Young & Steinhard. 1995)
5. Improved body composition (Young, & Steinhard. 1995.)
6 Decrease in resting heart rate (Stone, et al. 1991)
We take our muscles for granted. Muscles help us stand, sit, brush our teeth and hair, walk, bend, stretch, carry objects, jump and climb. Basically muscles support our bodies and make us move. You don’t have to be a competitive athlete to appreciate strong fit muscles. Perhaps the most important function of building muscular strength is improving our ability to perform our daily tasks and activities effectively and without injury.
“The more muscle you have, the easier it is to burn fat. Fat is the fuel, but muscles are the engines.” Georgia Kostas, R.D..
How can I experience the benefits from a resistance-training program?
The old adage, “Use it or lose it” is particularly true in regards to muscular strength, size and endurance. Muscles must be utilized to maintain strength and endurance. For years, most of us thought that weight training was only for professional athletes lifting heavy weights. But now we are finding by performing simple exercises, such as in the 4321 Body Training System you can experience tremendous health and fitness benefits in as little as 3 movements at a time.
How often should I perform resistance training? With the 4321 Body Training System or any other resistance training program designed from Personally Fit, we recommend an every other day routine. For example, Monday, Wednesday and Friday. If you are training different muscle groups, then you could conceivably perform resistance training 4-6 days per week.
The time between your resistance training exercises is as important as the exercise itself. Muscles should be rested at least 24-48 hours between resistance training sessions. Your body recovers by replenishing its energy resources, and rest allows your body to adapt to its improved level of fitness. It is recommended to train every other day with resistance exercises. DO NOT TRAIN THE SAME MUSCLE GROUPS ON CONSECUTIVE DAYS!
How much should I do?
To assist you in improving or maintaining your muscular strength, tone and endurance, a resistance training program should consist of total body exercises utilizing upper and lower body movements beginning with 10-12 repetitions for 1-3 sets, and performed at a moderate intensity for a minimum of 2-3 days a week. With the 4321 Body Training system, we gradually and slowly increase the intensity of your workouts by increasing the sets, repetitions or resistance.
If you cannot perform 10 repetitions with proper form, the resistance is too heavy. If you can perform 12 repetitions easily with correct form, it is time to move up to another set, thicker band or heavier weight.
Note: Always prepare your muscles by warming up properly before beginning any resistance training movements.
What exercises should I do?
If you are not using the 4321 Body Training System, a sample program may include some of the following exercises (below) performed with body weight, homemade equipment (e.g. soup cans, water bottles) resistance tubing, machine or dumbbells.
Sample Exercise Descriptions:
1. Squat: Place both feet shoulder width apart with hands on hips, while keeping knees slightly bent. Keep your back straight, chin parallel to the floor, shoulders relaxed and chest up. Slowly lower your weight down as if you were sitting in a chair. Pause once you reach a parallel position, then slowly push weight up (stand up) while tightening the buttock muscles. Repeat motion.
2. Wall-Push Up: Against a wall, place hands pointing forward and positioned under the shoulders. Also place both feet two – three feet away from the wall, placing all weight on hands. Lower the body into the wall bending at your elbows. Push the body away from the wall by straightening the arms (keeping back and body straight while balancing weight from feet). Repeat motion.
3. Lunges: Begin with legs in a wide split stance position with the rear leg weight positioned on the ball of the foot. Keep your back straight, chin parallel to the floor, shoulders relaxed and chest up. Slowly lower body weight down to the floor while leading with the back knee. Keep the front knee in the middle of the foot in the down position. Straighten both legs and return to the start. Repeat motion.
“Don’t jerk the joints.”
You should always lift your body or bands or weight slowly (especially when beginning a new exercise). Ligaments, tendons, and joints are easily injured by lifting too much too fast.
Learn “how heavy – how often.” Your muscles will safely become stronger if challenged appropriately. It is very important not to begin your program at too high or too low of a level. If it is too high, it increases the risk of injury, not to mention it can affect your ability to perform the movement correctly. If it is too low, you will not experience the gains that you could and may get quickly bored. So, pick your first tube, weight or routine carefully. You should be able to do the first eight movements easily, but strain a little on the last two or three.
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