Strength Training for All Ages  

strength-training

Strength Training for All Ages  

Strength training routines can benefit individuals of all ages. Whether it is used as physiotherapy after an injury or illness or as athletic therapy to help a young athlete build the strength and stamina they need to compete, it’s benefits are wide-ranging and long-term. Professionals who specialize in sports medicine understand the need to maintain physical strength and dexterity while on the field, but strength training offers benefits to individuals of all ages, including the elderly.

Strong Muscles, Strong Bones

One of the most profound benefits of strength training is the effect it has on the bones and connective tissues. As the muscles become stronger and more pressure is placed on the bones, they slightly flex causing them to take in more calcium. This additional calcium increases bone density and also strengthens the cartilage, tendons, and ligaments that allow joints to function correctly. This is one of the reasons athletic therapy is so important during the healing process. Strengthening the muscles not only helps the bones to heal, it also strengthens them and hastens the healing process.

Strength Training Supports Heart Function

Strong muscles also help to improve circulation. Keeping the body physically strong also helps to keep the heart toned as well. Because exercise encourages the muscles to massage the blood vessels and push the blood through the body, the heart is able to work more efficiently. It can pump blood faster and more easily, increasing both stamina and endurance. Physiotherapy for patients who are recovering from a heart problem may be encouraged to use mild strength training exercises to help restore the heart’s strength and tone. While the exercises must be approved by a medical professional, the benefits offered to the heart and circulatory system are well known.

Helps to Maintain Flexibility and Range of Motion

Keeping joints strong through the use of strength training exercises helps to maintain flexibility and range of motion. This is especially beneficial for the elderly who often lose their range of motion and flexibility as their level of physical strength decreases. Patients who have chronic illnesses that affect the joints and musculoskeletal structure of the body can use strength training to recover much of what is lost as their condition progresses. It’s important to start slow, but a patient can gradually rebuild their strength and improve their ability to move effectively.

Sports medicine and physiotherapy are not the only areas where strength training can prove to be effective. Anyone who is interested in increasing their vitality and improving their health can benefit from these types of exercises.

Call NRG Athletes Therapy Fitness today and speak with our experts!

 

High Intensity Interval Training: Get the Most Out of Your Workout

If you want to make the most out of every minute that you spend at the gym, then high intensity interval training, or HIIT, might be exactly what you are looking for. This is one of the top trends in the fitness world at the moment, and for good reason. With high intensity interval training it is possible to maximize the amount of calories that you can burn in a standard workout by really pushing your body to its limit. While the HIIT may not be right for everyone, it is certainly something that is worth a try—especially if you are looking for a way to bring your workout to the next level.

What is High Intensity Interval Training? 

Maybe you remember interval training from your grade school gym class?  With interval training, everyone takes a turn at a particular task. The model generally includes a short period of rest in between a standard set of repetitions. You do the task, you take a break, and then you do the task again. The problem with this sort of interval training is that you are constantly shifting from active to passive, and the active tasks that you are completing may not be as intense as they could be if you weren’t taking a break in between every set.

High intensity interval training eliminates the downtime by interspersing highly intense work intervals with active rest intervals. The rest interval is not a true rest period. Instead of dropping down to nothing, as many people do while rotating sets with a workout partner, for example, high intensity interval training trades off between super intense intervals with less intense, but still very active intervals.

But the biggest difference when it comes to HIIT is the intensity of the interval. For this type of workout to work for you there is no holding back. You go all out. Hit the ground then bounce back up. Twice. Then do it again. You push yourself to your limit and then you try to go one more. Intensity is key, and hard work is an absolute must.

What do these intervals include? During the active intervals you will do tasks like:

  • Burpees
  • Sprinting
  • Running up and down stairs
  • Rope exercises
  • Push ups

Typically, high intensity interval training is reserved for functional strength exercises. These are the types of exercises that encourage muscle development and cardiovascular support simultaneously by pushing your body to engage in motions that you do regularly. Weight lifting exercises are not typically recommended for high intensity interval training, as attempting to lift too much weight too quickly can easily lead to injury.

In between the high intensity periods, you may engage in an activity like walking, light jogging, or stretching before jumping back into another high intensity interval.

Following this sort of intensity model allows you to maximize the type of results that you can see out of your workout. It makes sense, after all. If you are pushing yourself harder than you ever have before for the duration of your workout, then you are probably going to see better results than you ever have before. This is especially true if you are combining the HIIT with a healthy diet.

High intensity interval training is a great workout model for anyone who is looking to push their athleticism to the next level. However, if you have pain holding you back, then you need to address those underlying problems before attempting to push yourself any further. If you are dealing with daily pain, give NRG Athletes Therapy Fitness a call to find out how we can help you get back to performing your best.  

 

Interval Training for Fat Loss

Many people plug away at various workouts for an hour or more each day, several days a week, with minimal results. Exercising at a steady rate simply won’t achieve the same results as interval training. While interval training has been around for several years it has recently garnered a lot of attention as a way to increase fat loss. The following information describes what interval training is, why it works, and the different ways you can incorporate it into your favorite exercise.

What is Interval Training?

Interval training is also called HIIT (High Intensity Interval Training). This type of training requires you to complete quick and intense bursts of exercise that are followed by short recovery periods. By alternating your workout between intense bursts and more moderate activity you’ll keep your heart rate at a higher level while increasing the need for oxygen. An example of a basic interval routine could include moderate walking for 2 or 3 minutes followed by 30 to 60 seconds of jogging or running.

Why Does Interval Training Work?

Interval training works because you will burn more calories during the actual workout while increasing overall fat burning for the rest of the day. What is referred to as the “afterburn effect” causes a post exercise consumption of oxygen that increases fat burning more than what occurs with steady workouts. Interval training also works because it only requires 20 or 30 minutes per workout, works for every fitness level, and can be done practically anywhere.

Interval Workouts While Running

The great thing about interval training is that you can make it as easy or difficult as your fitness level allows. Your interval training could include a routine as easy as walking for 2 minutes and then running for 1 minute. Your overall workout would last 20 to 30 minutes. A more difficult interval routine could include jogging slowly for 2 minutes and then running for 4 minutes. You could complete 5 cycles for a 30 minute workout.

Interval Workouts With the Stationary Bike

Before starting make sure the resistance level on the bike is high enough so that your legs don’t spin out of control during the intense phase of the workout. Begin your workout with a steady 5 minute warm-up at a moderate pace. Then complete 30 seconds of intensity followed by 30 seconds of easy pedaling. This should be repeated 4 or 5 times. Then increase each rep to 1 minute of intensity followed by 1 minute of easy pedaling.

Interval Workouts While Swimming

Instead of timing your intense portions of the workout it may be easier to divide swimming workouts into laps. For example, you could swim one 25 meter freestyle as quickly as possible and then complete a 25 meter backstroke at a leisurely pace. Swimming is a great way to get an intense workout while exerting minimal strain on bones, joints, and tendons. Incorporating physical therapy into your routine can maximize muscle strength and flexibility, and even promote healing.

Interval Workouts With the Jump Rope

The easiest jump rope interval workout is to simply pick a number of reps. You could jump 100 reps and then rest for 1 minute. Repeat until you reach 1,000. You could also do timed reps. Get as many jumps in as possible in 30 seconds and then rest for 60 seconds. Just 20 minutes would provide a fairly intense workout.

Finally, you could do sliding scale intervals. This would include 300, 200, 100, and 50 reps. You would rest 60 to 90 seconds between each of the sets.

 

 

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