If you’ve never participated in a strength fitness training program, you should start now. Here are some very important reasons strength and fitness training makes a difference in the quality of your life:

• Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf and move up flights of stairs without having to grasp for air.
  
• Improves your balance and stability: The stronger and more resilient your muscles, the more balance you will feel. This will help keep you safe and decreases the risk of falls or accidents.
  
• Builds muscle strength: Adults lose between 1.5kg to 4kg of muscle every decade after age 20. Strength and fitness training will help prevent this muscle loss, and rebuild what you may have lost.
  
• Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
  
• Reduces blood pressure: Strength and fitness training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
  
• Increases calorie burn: Strength and fitness training increases the body’s metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
  
• Reduces low back pain: Research has shown that strength and fitness training can increase low back strength and alleviate low back pain when done properly.
  

Time spent on strength and fitness training can literally help you turn back the clock and feel younger each day. Here are some principles to remember when putting together a program:

• Pay attention to proper form and technique, as they are very important for injury prevention and producing results. Best to engage a personal trainer to work out a program specially design for you body and guide you through.
  
• Start by training 2 days/week, building up to 3 days/week for more of a challenge. Make sure you have at least one day of rest in between each session.
  
• Start with 2-3 exercises each for lower body and upper body and 1-2 core exercises (abs, lower back
  
• Start with two sets of each exercise (12-15 repetitions- slow and steady), using light hand weights, resistance bands or your own body weight. As you progress, you can work up to 3 or 4 sets.
  
• As you add additional sets, rest 30 seconds to a minute in between each one.
  
• Never hold your breath during the exercises
  
• Always warm up and cool-down before and after each session.
  
• When selecting a weight, it should be heavy enough that you feel the muscle working and the difficulty increasing as you get to the 15^th or 20^th repetition. The weight should be light enough that you can do 15 repetitions without pain or breaking proper form.
  
• Strength and fitness training should never be painful! If you experience pain, stop the exercise immediately.
  

No matter what your age, you have a lot to gain from regular strength and fitness training. Just remember to consult your doctor before starting any exercise program.

Make an appointment with me today for a fitness analysis to find out more.

I look forward to hearing from you.

Yours in sports & fitness,

Albert

berdytan@singnet.com.sg

+65 91110270