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Starting a Strength Training Program

With a larger percentage of overweight adults these days, it's evident that many people are not following the most recent exercise guidelines that prescribe the need to do two types of physical activity each week to improve your health (aerobic and muscle-strengthening) and that physical activity should be performed for up to an hour every day. 

    For Important Health Benefits Adults need at least:

  • 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity
    (i.e., brisk walking) every week and
  • weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

I know.... you can't seem to find 5 minutes to exercise let alone an hour....But this is your health and quality of life we are talking about here! 

Take Heart (pun intended), Physical Activity is defined as anything that gets your body moving and 10 minutes at a time is fine! Not only is it best to vary your intensity and spread your activity out during the week, but you can break it up into smaller chunks of time throughout the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.  That means vacuuming the house or mowing the lawn can count as cardio exercise!

To gain health benefits, muscle-strengthening exercises need to be done to the point where it's difficult to perform another repetition without help or breaking good form. You can join a gym or start training at home; you won’t need a lot of equipment to get started. If you're a beginner, choose 1-2 exercises for each muscle group in the upper body and 3-4 moves for the lower body. You should perform 1 – 2 sets of 8 – 12 reps for each exercise. Begin with two sessions a week with at least one day in-between sessions to allow your muscles to recuperate. You can do the activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best for you. Just keep in mind that muscle-strengthening activities don't count toward your aerobic activity total and you should not strength train the same muscle group on two consecutive days.

I am on a mission. I am committed to educating my community about the value and immense benefits of strength training. As a professional, Certified Personal Fitness Trainer I can help you incorporate a safe and effective strength training program into your life. It is my goal to see you achieve the benefits of adding strength training to your new healthy life style. I can help you to safely and quickly experience an overall improvement in the quality of your life.

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Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.

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