Resistance Training Live A Healther Life

   Research shows that when properly supervised and prescribed in the light of a persons  history and condition, whether they have cardiovascular disease or not, resistance training increases muscular strength, endurance, independence, and ability to perform a large range of activities. It reduces disability and enhances quality of life. Other benefits include increase in bone mineral density and lean body mass.

   The main recommendations are to make sure when you are embarking on resistance training for the first time:

• Exercise in a rhythmical manner, using a slow to moderate speed that is controlled.
• Exhale on the effort, inhale on the return (eg when doing a shoulder press, exhale when you exert effort to push the weight up, inhale when you relax and bring it down).
• Avoid holding their breath and ensure a full range of motion.
• Alternate between upper and lower body workouts.
• Choose weights and the appropriate number of repetitions per set according to their health status, frailty and age.
• Limit the workout to a single set, 2 days a week.
• Involve the major muscle groups of the upper and lower body: chest press, shoulder press, triceps extension, bicep curl, lat pull-down, lower-back extension, abdominal crunch/curl, quad extension, leg press, leg curl, and calf raise