I’ve been talking with people the past few weeks about what they are doing to stay healthy and fit since the first Shelter in Place back in March.
Many people in Marin tell me how much they are hiking or walking. That’s fantastic! Walking and hiking outdoors are some of the best things one can do for health, especially heart and lung health (Cardio), which have always been important, but even more so with the current health concerns. If you’re coming to some of my Pilates classes, then you’re getting Core Strength. We are developing Flexibility, balance and posture, and recovery from exercise or injuries in Stability/Mobility. Nutrition; we all know what constitutes healthy eating ( whether we do it or not is another story). What’s missing? Strength Training.
Strength Training helps to keep not just the muscles strong, but also the bones. This is important as we age, and especially for women, who are more prone to bone mineral density loss ( osteopenia or osteoporosis). Building muscle strength ( not mass ) of course makes you stronger, but it also improves hormonal levels and increases your metabolism ( ability to burn fat and maintain weight). If you learn some new exercises, it also makes you smarter!
Wow, that’s a lot of benefits! But what is it?
Strength Training can be defined as, an exercise that is so challenging that you can only do it about 15 times, or for about a minute. Its almost the opposite of Cardio, in which you might be moving for 15 minutes to an hour. The last repetition of an ST exercise should be so hard that you can barely do it safely. Only when an exercise is performed to this level of exertion will the bone be stimulated to get stronger. Only at this level will the muscles be challenged for strength, and not just endurance. It doesn't matter how strong you are, it matters not how much weight you lift. Intensity is the key.
Get stronger. Improve your overall health. Do some Strength Training.