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Resistance Training
Resistance TrainingPg 1TranscriptResistance Training includes any activity that works your muscles against an opposing force. Youmay think that only means lifting weights, but you can use gravity, items around the house or evenyour own body.As you age, the amount of muscle you have naturally decreases. If you don’t use it, you will lose it.This can lead to a greater chance of injury from falls or other common accidents.Resistance training increases muscle mass and strength. And while you are increasing muscle youare also burning calories and fat, creating a more strong, lean and healthy body. People with moremuscle tend to have a faster metabolism as well.Including resistance exercises in your activity routine can also help build and maintain bone health,delaying or preventing Osteoporosis, a common bone disease.Over time, resistance exercises can also improve the health of your blood vessels. This canreduce your risk of heart attack and stroke.To get all of these benefits, no matter how old you are, start including resistance training in yourexercise routine for a healthier you.Your resistance training should include exercises that target each of the muscle groups in yourbody. When first starting out you may want to think of exercises that can strengthen your: arms,legs, and your core.Your core is a band of muscles around your stomach, hips and back. A strong core can make eveneveryday activities like bending over to tie your shoes easier.You may choose to start your resistance training in a gym with a personal trainer. Your trainer canhelp you make a plan that targets all of your muscles and make sure you do each exercise safely;a key to avoiding injury while maximizing the health benefits.Or you may choose to do activities around your home, by yourself or with family or friends.If it has been a long time since you have exercised, or you have health concerns, talk to yourhealthcare provider before you start resistance training to ensure your goals are doable and safe.However you decide to work your muscles, gradually work up to doing resistance exercises thattarget all your muscle groups 3 times a week. Aim to do 2 to 3 sets of 8-10 repetitions. If you find iteasy after more than 10 times, add a few pounds of resistance so that after the 8-10 repetitionsyou feel like you’ve had enough. Then take a break, and do another set until you have reachedyour goal.If you choose to use your own body for resistance try planks, push-ups, squats, or yoga toincrease your overall strength.This program is for informational purposes only; for all health related issues please contact your healthcareprovider. Publisher disclaims all guarantees regarding the accuracy, completeness, or suitability of this videofor medical decision making. gn_10216_98 ©Milner-Fenwick, Inc.Resistance TrainingPg 2Whatever resistance exercises you choose to do, remember, you have so many choices you cannever get bored. Mix up your routine and try something new to target new muscles. You will beginto see a stronger, leaner you.This program is for informational purposes only; for all health related issues please contact your healthcareprovider. Publisher disclaims all guarantees regarding the accuracy, completeness, or suitability of this videofor medical decision making. gn_10216_98 ©Milner-Fenwick, Inc.
Watch this video to learn how to do Gluteal sets properly to strengthen your joints after joint replacement surgery.
Learn how to perform a bent over row to strengthen your back muscles.
Watch this video to learn how to do Quad Sets to strengthen your muscles around your hip and knee allowing you to do more after joint replacement.
