| Foundations
of Wellness: Back to Fitness |
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- Building Muscle and Bone—At Home, On Your Own
If you feel shy about starting a strength-training program, it may
help to sweep a few myths from your mind.
Myth: Strength training is only for the young. Older people might
injure themselves.
Fact: Older people need it even more than the young, in order to
counteract the decline in muscle strength that usually comes with
aging, due to decreasing activity. If you are over 50, strength
training can be your new best friend.
Myth: It’s for body builders only.
Fact: A moderate program that confers health benefits isn’t going to
make your biceps bulge. Strength training not only builds muscle,
but also helps reduce body fat and increase bone.
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Myth: It’s for men only.
Fact: Women, perhaps even more than men, can benefit from strength
training. Women are more likely to suffer from osteoporosis, which
strength training can help to prevent.
Myth: Women need a different program from men. For example, they
should not lift barbells.
Fact: Women and men can follow the same program of
exercises—designed for their body size and level of strength, not
for their gender. Women can lift barbells. What you do depends on
your level of ability. There’s something for everybody.
Myth: Its very time consuming—hours every week.
Fact: Strength training can be one of the fastest workouts—less
time-consuming than aerobic exercise like running or walking. Three
20-minute sessions a week (preferably not on consecutive days) will
do the job.
Myth: If you lift weights, that’s all the exercise you need.
Fact: You still need to do aerobic exercise. One type is not a
substitute for the other. Doing both pays dividends.
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Before Starting Any Exercise
Program,
Consult Your
Doctor
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