Strength & Resistance Training

Why Building Muscle Is The True Key To Optimal Health

If you are on a path to optimal cardiovascular health, we are eager to share with you the latest knowledge and strategies that can enhance your wellness journey. Today, our focus turns to an element of health that is often overlooked, but crucial for our overall wellbeing: strength training.

When we consider cardiovascular health, we usually think of aerobic exercises like running, cycling, or swimming. However, strength training holds an equally pivotal role in safeguarding our heart, warding off numerous diseases, and generally improving our quality of life.

Why Strength Training?

• Heart Health: Strength training contributes to lower heart rate and blood pressure, vital components of cardiovascular health. It also assists in controlling other cardiovascular risk factors such as obesity, diabetes, and high cholesterol.

• Metabolic Health: By enhancing lean muscle mass, strength training boosts your metabolism which aids in better glucose control and weight management.

• Functional Strength & Balance: It helps in maintaining the necessary strength and balance for daily activities, thus reducing the risk of falls and injuries.

• Bone Health: Regular strength training improves bone density, reducing the risk of osteoporosis.

• Mental Health: Exercise, including strength training, releases endorphins, often known as "feel-good" hormones, which can help combat stress and feelings of anxiety or depression.

Getting Started: Strength Training Exercises

Beginning a strength training routine may seem challenging, especially if you've primarily focused on aerobic exercises up until now. Below, we have a compilation of exercises you can do at home or at the gym. Please remember to consult with your doctor or a trained fitness professional before starting a new workout routine.

Proper Form and Injury Prevention

One of the most critical aspects of strength training is ensuring proper form to avoid injury. Incorrect technique can lead to strains, sprains, and other injuries that can set back your fitness goals. Here are some tips:

• Warm-Up: Always start with a warm-up to increase blood flow to your muscles. This can include 5-10 minutes of light cardio or dynamic stretching.

• Posture: Maintain good posture throughout each exercise. Keep your back straight, shoulders back, and engage your core.

• Controlled Movements: Perform exercises with slow, controlled movements. Avoid jerking or bouncing during lifts.

• Breathing: Remember to breathe! Exhale during the exertion phase (e.g., lifting the weight) and inhale during the relaxation phase (e.g., lowering the weight).

• Progress Gradually: Start with lighter weights or bodyweight exercises and gradually increase the resistance as you become more comfortable and stronger.

How Often Should You Train?

According to evidence-based guidelines from major sports medicine societies, adults should aim to perform strength training exercises at least two to three times per week.

Home Workout Options

All the workout videos linked below include options for bodyweight training (no weights needed) and also options for exercises with weights, ensuring that all exercises can be done at home. Whether you have a full set of dumbbells or no equipment at all, there’s a workout for you.

Workout Playlists

To help you get started, here are six workout playlists you can explore:

• Lower Body Workouts: Strengthen your legs, glutes, and hips with these targeted routines.

• Upper Body Workouts: Focus on your arms, shoulders, chest, and back with these exercises.

• Core and Ab Workouts: Build a strong core to support your overall fitness and stability.

• Flexibility Workouts: Improve your flexibility and range of motion with these stretching routines.

• Pilates Workouts: Incorporate Pilates for a full-body workout that emphasizes core strength and flexibility.

• 10 Minute Workouts: Perfect for busy schedules, these quick routines ensure you can fit strength training into any day.

Strength training is a powerful tool in your fitness arsenal, offering numerous health benefits beyond just building muscle. By incorporating it into your weekly routine, you can enhance your cardiovascular health, boost your metabolism, improve your functional strength, and elevate your mental wellbeing.