Strength training Archive

Exercise and Fitness

High-intensity exercise and your heart

Published December 1, 2021

High-intensity interval training (HIIT) may improve fitness faster because people exercise harder rather than longer. HIIT features short bursts of high-intensity exercise (usually lasting one to four minutes) interspersed with periods of lower-intensity activity or rest. People who are older or who have heart disease should check with their doctors before trying HIIT. HIIT may produce equal or greater improvements in blood pressure and blood sugar compared with moderate-intensity exercise. But in terms of longevity, both exercise strategies seem to be equally beneficial.

Exercise and Fitness

Exercising safely with hearing or vision impairment

Published December 1, 2021

Certain adjustments can help someone with vision or hearing problems to exercise safely. For example, it may help to take a buddy on a walk, someone who can act as an extra set of eyes and ears. Stand in the front of an exercise class for a better view and a better chance to hear instructions. And it may help to get additional equipment, such as prescription sports glasses or a remote microphone for a hearing aid.

Exercise and Fitness

Exercise challenge: Part 3

Published November 1, 2021

Incorporating strength-building exercises into a workout routine can help people retain independence as they age. Exercises should work a combination of muscles. One good combination is as burpees, plank with arm extension, and crossed-legged low squats to eventually standing up from sitting on the ground without using the arms. In addition to helping people maintain independence, strength training can also improve balance and help people achieve a healthy weight.

Exercise and Fitness

Fitness with a function

Published October 1, 2021

Functional fitness is about improving everyday movements like bending, reaching, twisting, and squatting. Conventional exercises can strengthen the muscles needed to perform these movements, but older adults often need additional exercises that improve how the body moves when doing these actions. These can include sit-to-stand, walking, and chair twists and arm raises.

Exercise and Fitness

Exercise appears to lower atrial fibrillation and stroke risk

Published October 1, 2021

The link between exercise and atrial fibrillation (afib) and stroke prevention is now a little clearer, thanks to a Harvard study. It offers strong evidence that 150 minutes per week of moderate-to-vigorous physical activity is associated with a reduced risk for atrial fibrillation and stroke. Researchers aren’t surprised, since exercise helps the chambers of the heart contract and relax, while being sedentary increases afib and stroke risk. Other ways to ward off afib and stroke include treating sleep apnea, quitting smoking, and drinking only in moderation.

Exercise and Fitness

Why am I so tired after exercising?

Published September 1, 2021

Overtraining is the point at which people train so hard and for so many hours that recovery does not occur after regular periods of rest. This can lead to post-exercise fatigue. Many health issues also can cause the problem, such as anxiety, depression, an unhealthy diet, or poor sleep. Taking time off and spreading out exercise days often can improve fatigue. If not, see a doctor.

Exercise and Fitness

Tai chi offers similar benefits as conventional exercise

Published September 1, 2021

Tai chi helps improve balance and coordination, especially among older adults. Now, a study has shown that the ancient mind-body practice also can offer health benefits similar to conventional exercise like aerobics and strength training.

Exercise and Fitness

How low can you go?

Published September 1, 2021

Short-duration high-intensity interval training (HIIT) has been shown to have similar—and possibly better—health benefits than longer, lower-intensity exercise. HIIT workouts consist of quick spurts of draining physical effort, followed by rest, repeated multiple times, and usually last from 15 to 30 minutes. Research has found it’s possible to shrink HIIT workouts to five to 10 minutes—known as low-volume HIIT—and still receive benefits. Consistent intensity and attention to form and execution are needed to be effective.

Exercise and Fitness

The best types of exercise when you have hip or knee pain

Published August 1, 2021

Non-weight-bearing exercise takes the burden off the hips and knees and makes it easier for people with joint pain to exercise. Exercise machines that are gentle on the joints include an elliptical trainer, a stationary bike, and a rowing machine. Low-impact exercises can also provide a good cardio workout and muscle strengthening without stressing the joints. Examples include pool exercises, tai chi, and short walks at a brisk pace.

Exercise and Fitness

Exercise challenge: Part 2

Published August 1, 2021

Performing exercises such as side planks, bridges, and squats can improve muscle strength. Ideally, people should do weight-bearing exercises at least twice a week. Having stronger muscles improves balance, protects bone health, and can help keep people independent as they age. It can also reduce pain from conditions such as osteoarthritis.

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Strength training Archive

Articles

High-intensity exercise and your heart

Exercising safely with hearing or vision impairment

Exercise challenge: Part 3

Fitness with a function

Exercise appears to lower atrial fibrillation and stroke risk

Why am I so tired after exercising?

Tai chi offers similar benefits as conventional exercise

How low can you go?

The best types of exercise when you have hip or knee pain

Exercise challenge: Part 2

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