What is strength training?

Question

Hello doctor,

I have been hearing a lot lately about strength training and how it helps at the cell level, especially as we age. There is all this buzz about it being super important for people in their 40s and beyond. I am 43 and love my Zumba and aerobics, but now I am wondering if I am missing out on something by not doing any strength training. Is there really that much of a difference between cardio and lifting weights when it comes to long-term health? Should I be adding some strength exercises to my routine? Just curious, because I want to stay on top of things as I get older!

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

Do not underestimate bodyweight exercises, calisthenics, and home gym equipment- they can definitely help maintain and build your stamina and strength. The key to progressing is to follow a workout program consistently.

You can build muscle at home if you do it the right way. To get the best results from your home workouts, she recommends: Start slowly. If you are new to exercise, slowly work your way up to higher reps or weights. Bodyweight exercises to build muscle at home include:

Push-up: 3 to 6 sets of 6 to 12 repetitions.
Burpee: 6 per minute for 15 minutes.
Plank-up: 3 sets of 5 to 10 repetitions.
Triceps dip: 2 sets of 10 to 12 repetitions.
Inchworm: 3 sets of 4 to 6 repetitions.
Step-up: 3 sets of 15 repetitions (each side).
Lunge: 3 sets of 15 repetitions (each side).
Squat: 3 to 5 sets of 8 to 12 repetitions.

If you are trying to improve your overall health and wellness, three to five workouts per week should be sufficient. Decreasing your intake of processed foods and added sugar can help you lose weight in seven days. Drinking plenty of water and adding fiber to your diet might also help. That said, many factors influence your ability to lose weight, and it is better to aim for slower and more sustainable weight loss. Cutting back on calories and engaging in regular physical activity may lead to gradual and sustained weight loss. Experts recommend getting at least 150 minutes of exercise per week (or 30 minutes per day five days a week) and eating 500 fewer calories a day to lose up to 1 pound per week.

Managing health in the best possible ways by:

Drink enough and the right water.
Adjust the protein content of each serving.
Limit the amount of carbs in the body.
Do exercises to burn fat.
Add more fiber to each meal.
Create a scientific sleep schedule.

Overcome a weight-loss plateau-

Reassess your habits. Look back at your food and activity records.
Cut more calories. Further, cut your daily calories, provided this does not put you below 1,200 calories.

A physical examination by a doctor in a hospital is a must.

I hope this helps.

Kindly follow up if you have more concerns.

Thank you.