Up and Coming Weekly is a weekly publication in Fayetteville, NC and Fort Bragg, NC area offering local news, views, arts, entertainment and community event and business information.
Issue link: http://www.epageflip.net/i/1407925
WWW.UPANDCOMINGWEEKLY.COM 16 UCW SEPTEMBER 8-14, 2021 FITNESS CYNTHIA ROSS, Personal Trainer. COMMENTS? Editor@upandcomin- gweekly.com. 910-484-6200. Strength training offers benefits by CYNTHIA ROSS A strength training program can be a good addition to your current exercise regimen or a consideration for the beginner. Strength training is a valuable part of any fitness plan and especially beneficial as we age. e loss of muscle mass as we age is a nat- ural process, but we can maintain and build muscle with strength training exercises. As we age, we begin to lose muscle and strength which begins to increase approaching middle age and progresses as we grow older. ere are other contributing factors which increase the loss of muscle such as decreased activity, injuries and loss of mobility. e diminish in strength and muscle loss can result in the risk of falls and fractures. ere are many ways to start strength training. Studies have shown that those who participate in a pro- gressive strength training program two to three times per week have muscle mass that can be comparative to those who train who are younger. e benefits of strength training build muscle which leads to strong bones reducing the risk of fractures, bet- ter balance, coordination and self- efficacy. Body weight exercises can be ben- eficial for the beginner and require no equipment and can be done any- where. Exercises can be compound and work several muscle groups at once. ey can be executed standing, seated or on the floor. Many exercises can be modified and allow you to ease into a progression of more advanced exercises while you build confidence. Resistance bands and tubing are also a great option for the beginner, older adults or someone with an injury. e use of stretch bands and tubing allow the person exercising to control the tension resulting in bet- ter form. Stretch bands and tubing, however, are not limited to the begin- ner and come in a variety of tension strengths providing a challenging and effective work out. e stretch in both bands and tubes engage the muscle groups to work harder and increase strength. Stretch bands generally target the lower body and are placed at the calves or above the knee at mid- thigh. Stretch tubing with handles is another beneficial approach to strength training. Tubular bands can be used for a full body work out stand- ing, seated or on the floor. Stretch bands and tubes require little space and can be easily packed for trips and vacation. Sectorized equipment offers a variety of options and is well suited for the beginner. Body support and predetermined movement sequences offer stability. ey are highly effective for resistance training that is safe and promotes strength development in the primary muscles. Most machines come with instructions, a diagram of the muscle you are working and are easy to use. Free weight training includes barbells and dumbbells for strength training. Lifting with free weights allows you versatility and range of motion. Dumb bells come in a wide variety of weight options and offer the versatility of working one or both sides. e barbell is a longer version of the dumbbell with the option to stack heavier weights. Strength training with weights and barbells have be- come popular in group fitness classes. e type of strength training regi- men depends on your current health and level of activity. Unless you have been engaged in a fitness regimen, seek the advice of a qualified profes- sional. Proper technique and form are important factors in strength train- ing for maximum benefits and less chance of injury. Bring the family and a chair, relax to some great music. Parking available at 5pm and is $5 per person of each vehicle. Healy Beer/ wine and food sales begin at 5:30pm. No outside containers or coolers. No pets. Join us for Rock'n On The River concert series. September 17 th rocknontheriver@gmail.com Cool Heat 6:00 pm 6:00 pm 1122 Person St, Fayetteville, NC 28312 Bad Inc 8:00 pm 8:00 pm