3. Muscular Strength Training. Minimum amount recommended for maintenance of current muscular strength: one minute a day, three times a week. If you have trouble lifting heavy boxes, then your strength fitness is lacking. You need more strength. The above minimum presumes that in your aerobic activities that there is some additional strength required from your legs beyond just that required by walking. Personally, I find myself twice a week at the gym doing strength exercises on a variety of machines. Each of my strength workouts lasts about 20-25 minutes.
If weight machines are unavailable, then the easiest way for most to accomplish this is by pushups (or pushaways from the wall if strength is low) that are graduated in difficulty, perhaps starting the pushups with knees on the floor. Then over the course of months, the knees are straightened above the floor and finally perhaps elevating the toes a few inches on to a low stool to make the pushups more difficult.
The goal here is not a sculpted body beautiful, just a moderate amount of muscle strength to accomplish heavier-than-normal lifting. We need this, because we occasionally encounter added muscular strength requirements (for example, when we move, remodel the house, lift the kids/grandkids).
To significantly improve strength, the most convenient route is often via the machines at your local health/fitness club. This can be accomplished in 20-25 minutes twice a week.
© 2008 by Thayer White
Finding Your Soul in the Spirituality Maze
|Excerpt from Be Your Own Therapist: "It is only recently that major segments of the women's movement and the African-American movement have challenged the notion of being perpetual victims. These people are now choosing to take more responsibility for their own happiness and for their own lives, instead of remaining stuck in the blame game."|