If you don’t like the shape you’re in, get out of it!
A recent study published by the American Heart Association concluded that strength training–with even light weights–helps maintain healthy cholesterol and blood pressure, prevents diabetes, and boosts metabolism by as much as 15%.
AND strength training is the ONLY way to prevent the 5-to-7 pound loss in muscle mass that everyone (except professional athletes), experience each decade. We recognize this as flapping arm flab.
Beyond the personal motivation to make a positive change, getting started is certainly the hardest part. Tufts University and the Centers for Disease Control and Prevention (CDC) created an interactive strength training program called “Growing Stronger.” You can download the program for free online or purchase a hard copy from Tufts University.
The program requires little time and minimal equipment. “Growing Stronger” is designed to build a safe, simple, and highly effective exercise program you can do at home or in the gym. Studies have shown that the program benefits men and women of all age and fitness levels.
The regimen starts with 1-to-5 days during which you read through the program, contemplate your goals, and get motivated to begin.
The next 6-to-10 days are for preparation. This is when you get the weights you’ll need, set up your action plan, and practice the visualization techniques designed to get and keep you motivated. During this time, you should get clearance from your doctor and fill out the Physical Activity Readiness Questionnaire to get a baseline for measuring your improvement.
By Day 11 you’re ready to begin the program. “Growing Stronger” includes a 12-week workbook with easy-to-follow instructions and illustrations for performing the exercises. The log sheets allow you to track each workout. The activities will help build strength, maintain bone density, and improve balance, coordination, and mobility.
Start looking and feeling LESS than your age!