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The following is an opinion of an independent third party - not ERRX LLC Not just for athletes and body builders Strength training has big benefits for people of every age Everyone can benefit from resistance training for strength and flexibility. Professors of exercise science at the University of San Francisco say their studies prove the value of strength training in mature adults. Are you age 45, 50, 60, or more? No problem. A Tufts University program of strength training reduced knee pain caused by osteoarthritis by 43 percent. The Centers for Disease Control and Prevention says strength training can reduce the symptoms of arthritis, diabetes, osteoporosis, obesity, back pain, and depression. In fact, lifting weights could be more beneficial for older people than younger ones. Machines are good, but free weights are inexpensive and versatile. Begin with 3-, 5-, or 8- pound weights. One suggested routine from HealthNews: * Squats for the upper legs and buttocks. Hold a dumbbell in each hand, arms down, palms in, feet at hip width. Slowly bend your knees until upper legs are parallel to the floor, then return to the starting position. * Curls for the upper arms. Hold a dumbbell in each hand, arms down, palms in, and feet apart. Bring the weight up by bending your elbows and rotating your wrists toward the chest. Slowly return and repeat the curls. * Shrugs for the shoulders: Hold dumbbells arms down, palms in, feet apart. Shrug your shoulders up and as high as possible, return and repeat. * Heel raises for the lower legs. Hold dumbbells arms down, palms in, toes on a secure surface. Raise slowly onto your toes. Keep body erect and knees straight. Return and do it again. Check with your doctor, then get instruction on technique from a trainer. Start with eight reps and increase no more than 10 percent a week. |