240513 Strength and flexibility training-2
Increasing your lean muscle mass through the use of bodyweight, bands or free weight exercises boosts your metabolism, maintains and increases your bone mineral density. A study conducted in 2002-2003 showed that regular strength training, note the words strength training, reduced the risk of coronary heart disease by approximately twenty three percent when compared to men who did not resistance train.
As a minimum, head off to the gym or to your exercise room and work the large muscle groups at least three times a week on alternate days for a minimum of twenty minutes each session. If you’re already exercising for twenty minutes then bump it up to thirty with the goal of forty five to fifty minutes three times a week. Do so in stages of ten percent per week until you reach the top times.
The large muscle groups include the shoulders, chest, legs and back. You can use your body weight, free weights or elastic materials during these training sessions. Keep a log book.
After the strength training session is over, move into five to ten minutes of static stretching. Hold these stretches at the point of mild discomfort for ten to thirty seconds, three to five times per stretch per area.
Stretching will improve your flexibility; the answer to those tight lower back, hamstring and shoulder muscles and joints. It is vital that you do stretches for your calves, thighs, hips, low back, your neck and shoulders if you want to stay fluid in your movements. Do them slowly and hold them for the prescribed amounts of time for each one.