In our last blog post, we talked about arthritis and the importance of resistance exercise or strength training. Resistance exercise is a key “ lifestyle” strategy not only in arthritis management but in general disease, inflammation, and anti-aging management as well.
As we age, maintaining an active lifestyle becomes increasingly important for our overall health and well-being. At FreezeWellness, we understand the unique challenges and needs of aging adult men and women when it comes to starting a new exercise routine. Resistance exercises, also known as strength training, offer a range of benefits that can enhance your quality of life, from improved muscle strength and bone density to better balance and joint health. As well, resistance training burns calories and the muscles engaged continue to burn calories after the exercise has long finished! Additionally and as a bonus, resistance exercise shapes muscles in an aesthetically pleasing way and assists in weight loss. Women may be concerned with resistance training results as there is a belief that it actually adds to weight gain and bulkiness but this is not true at all. Women do not have significant muscle mass gains with strength training- rather- it gently shapes the muscle. Men on the other hand, and because they have testosterone, can put on weight in the form of muscle mass with resistance training. In this comprehensive guide, we will explore the fundamentals of resistance exercises for those of you just starting out and provide answers to common questions to help you get started safely and effectively.
Benefits of Resistance Exercises for Aging Adults
- Improved Muscle Strength: Resistance training helps to counteract age-related muscle loss, known as sarcopenia. By strengthening your muscles, you can perform daily activities with greater ease and reduce the risk of falls and injuries.
- Increased Bone Density: Weight-bearing exercises stimulate bone growth and help prevent osteoporosis, a common condition in older adults that can lead to fractures.
- Better Balance and Coordination: Strengthening your muscles, particularly in the legs and core, can enhance your balance and coordination, reducing the likelihood of falls.
- Enhanced Joint Health: Resistance exercises can improve joint flexibility and reduce the symptoms of arthritis by strengthening the muscles around your joints.
- Boosted Metabolism: Building muscle mass increases your resting metabolic rate, helping you maintain a healthy weight and manage conditions such as diabetes and heart disease.
Getting Started with Resistance Exercises
Before starting any new exercise program, it’s essential to consult with your healthcare provider, especially if you have existing health conditions or concerns. Once you have the green light, follow these guidelines to ensure a safe and effective start to your resistance training routine.
1. Warm-Up
Begin each session with a 5-10 minute warm-up to prepare your muscles and joints for exercise. Light activities such as walking or gentle stretching can help increase blood flow and reduce the risk of injury.
2. Choose the Right Equipment
For beginners, start with light weights including kettlebells, dumbbells, resistance bands, or even bodyweight exercises. As you progress, you can gradually increase the resistance to continue challenging your muscles.
3. Focus on Major Muscle Groups
Aim to work all the major muscle groups in your body, including the legs, arms, chest, back, and core. This balanced approach ensures overall strength and functional fitness.
4. Maintain Proper Form
Proper form is crucial to prevent injuries and maximize the benefits of your workouts. Consider working with a certified trainer, buy your own equipment or just head to your local gym and watch what others do and ask questions. YouTube has lots of introductory videos on workouts for home and gym. We are working on our own blog in the near future that will provide pictures and videos of our own demonstrations of proper workout techniques.
5. Start Slow and Progress Gradually
Begin with one or two sets of 8-12 repetitions for each exercise. As you build strength and confidence, you can gradually increase the number of sets and weights. The main purpose of the exercise is to “stress” or “fatigue” the muscle to some degree.
Sample Resistance Exercises for Beginners for Home
1. Squat
- Equipment: dumbbells, kettlebells, plate weight(s), resistance bands
- Target Muscles: Quadriceps, hamstrings, glutes, core, lower back
- Instructions: Grab your preferred equipment in hand(s) – with your feet shoulder-width apart. Posture is erect and facing forward – slowly bend your knees and lower your hips to an angle that you’re comfortable with. 45 degrees is ideal but because of knee issues you may have to settle for less of an angle. Then push through your heels to extend your body fully back to the starting position.
2. Bicep Curls
- Equipment: Dumbbells or plate weight(s), resistance bands
- Target Muscles: Biceps
- Instructions: Stand or sit with weight(s), palms facing forward. Slowly curl the weight(s) toward your shoulders, then lower them back down with control.
3. Body weight Push-Ups/modified
- Equipment: Bench, floor, wall
- Target Muscles: Chest, shoulders, triceps
- Instructions: Place your hands greater than shoulder-width apart on a bench, wall, or floor. Legs are also shoulder width apart to stabilize positioning. Lower your body by flexing your elbows and moving your chest towards the bench, wall, or floor. Slowly press your body upwards.
4. Rows
- Equipment: Dumbbell, kettlebell, plate weight, resistance bands
- Target Muscles: Upper back, shoulders
- Instructions: Use a bench or chair and anchor your body with an extended arm. Use the opposite hand to hold the weight. Start with the weight on the floor then slowly pull the weight up toward the side of your lower abdominal area. Repeat each arm.
***see demonstration pictures of each exercise by Dr. Karen Freeze
Comprehensive Q&A Section
Q1: How often should I do resistance exercises?
A: For beginners, aim to perform resistance exercises two to three times per week, allowing at least one day of rest between sessions to let your muscles recover.
Q2: Can resistance exercises help with arthritis and other inflammatory diseases?
A: Yes, resistance exercises can help reduce the symptoms of arthritis by strengthening the muscles around the affected joints, improving flexibility, and reducing pain and stiffness.
Q3: Is it safe to do resistance training if I have a chronic condition?
A: It is generally safe, but you should consult your healthcare provider before starting any new exercise program. They can provide specific recommendations based on your condition and overall health. It is important not to “breath hold” when pushing through movements. Breathe out during the “pushing” phase of the exercise as this will decrease stress on your heart and assist in not increasing your blood pressure.
Q4: What should I do if I experience pain during exercises?
A: Stop the exercise immediately if you experience sharp or sudden pain. It’s normal to feel some muscle fatigue/exhaustion which is different from pain. Some describe this fatigue as a “pump” where the muscle becomes engorged with blood and feels swollen during the exercise (or immediately after) and this can be normal. Persistent pain on movement is not normal in the muscle or in the joint and it is recommended to stop the exercise if this happens and re-evaluate.
Q5: Where is it best to do resistance training?
A: Many resistance exercises can be done at home with minimal equipment. You can use resistance bands, dumbbells, kettlebells, plate weights, body weight or even household items like milk jugs etc. Gyms are great for providing all the equipment you need but they may not be for everyone. Gyms can be busy and noisy but they are certainly a good place to get a great workout. There are outdoor gym “parks” now and you can even take a set of kettlebells or dumbbells with you while traveling and use them on your next road trip! Amazon sells water-filled (resistance exercise equipment) that are portable that are designed to be filled up at home or when traveling.
Q6: How can I stay motivated to continue exercising?
A: At this stage in our lives, it is very important for overall health to perform strength training a minimum of twice per week. Setting realistic goals, tracking your progress, and varying your routine can help maintain your motivation. Joining a fitness group or working with a trainer can help but workouts at home can be done very effectively and easily.
Q7: What products do you offer to assist with improving muscles?
For both men and women, at FreezeWellness, we offer an injectable peptide called Sermorelin which is a precursor of the human growth hormone. This is a product that assists the muscle in improving its function and helps with fat loss. If your muscles are a bit flabby, then this product may be beneficial for you in combination with a resistance training program. For men with low testosterone (which is common as we age), we offer clean injectable (non-synthetic) Testosterone cypionate in grapeseed oil which can help restore flabby muscle if used in combination with a resistance training program.
Conclusion
Starting a resistance exercise routine can be a transformative step towards better health and vitality. At FreezeWellness, we are committed to helping aging women and men embrace the benefits of strength training in a safe and supportive environment. By incorporating these exercises into your weekly routine, you can enhance your physical health, boost your confidence, and enjoy a more active and independent lifestyle. Remember to consult your healthcare provider, start slow, and listen to your body as you embark on this empowering journey.