Strength Train

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Yes it’s true that if you don’t use your muscles you will lose them.  Starting in your 40′s your muscle tone will start to decrease if you don’t exercise them regularly.  That coupled with the fact that many of us simply don’t do a lot of heavy lifting outside the gym these days is all the more reason to strength train now.

Many of us focus a lot of attention on cardio or maintaining a healthy heart muscle, yet spend much less time working out our other muscles.  Don’t get me wrong cardio is an important component to overall health but so is maintaining that strength.

Here are 10 good reasons to strength train:

  1. Trust me you will feel stronger
  2. Better posture
  3. Less injuries
  4. You burn more calories because muscles are more metabolically active than fat
  5. You’ll be more toned and have a shapelier figure for women and more muscular for men
  6. You’ll improve in your other sports running, cycling, tennis, soccer
  7. Boost your cognitive abilities
  8. Helps keep the heart muscle strong along with your cardio exercise
  9. Helps to strengthen and build bones.
  10. You’ll feel better about yourself

I admit that I was also focusing most of my attention on training for 1/2 marathons with less attention to building good strong leg muscles.  I paid the price by having a knee injury and not being able to run for almost 6 months!  It was tough and I spent a few months in physical therapy strengthening my muscles.  What I did learn was how to build a great habit to strength train.

Now I do a few days of a solid workouts each week and then complement that with almost daily strength training.  I usually do several exercises each day and it doesn’t take a lot of time.  You can do each of these exercises in 10 minutes or less.  Here are some of my favorites from EXOS that only require some weights or other props you can find around your house:

Lower Body

Hip strengthening workout

Squat Jump

Leg Curl Slide

Upper Body

Row

Bench Press

Don’t forget to stretch

 

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