Strength Training Tidbits Print

Posted on June 19th, 2013
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Strength Training TidbitsWith a growing list of benefits including the maintenance of healthy bones, successful weight management, and increased energy levels – strength training is a crucial component to any exercise program. Did you know you can reap these rewards without visiting a weight room filled with dumbbells and expensive weight machines? Plenty of strengthening exercises can be done by using your own body weight. Start out with these simple, yet effective exercises:

Push Ups

  • Beginner: Wall/Counter Push Ups

    Stand at an arms length away from a wall or you can grasp the edge of a counter. Place hands on wall at shoulder height and about shoulder width apart.

    Contract your abdominals and maintain a straight torso while slowly bending at the elbows, bringing your chest to the wall. Pause and slowly return to the starting position.

  • Advanced: Floor Push Ups

    These may be done on your knees or with legs fully extended. Lie face down on the ground (or on a mat) and place hands on floor, slightly wider than shoulder width apart.

    Press up keeping torso straight. Pause and slowly return to starting position.

Abdominal Crunch

  • Beginner: One Knee Crunch

    Lie on your back with one knee bent (foot flat) on the floor and the other leg extended. Put hands behind your head (unclasped) and with elbows out to the side. Maintain neutral alignment in your spine.

    Engage abdominals and curl up – lifting shoulders and upper back off the floor. Pause and slowly return to the starting position.

  • Advanced: Both Knees

    Try the same movement with both knees bent. Be sure to maintain neutral spine position.

Physical Activity Strategy:

  • Just Starting?
    Do 1 beginner push up and 1 beginner ab crunch each day.
  • Ready for More?
    Do 2 sets of 20 of the beginner push ups and ab crunches. Progress to the advanced forms of both exercises and build those to 2 sets of 20 each.

*As with any exercise program it is essential that you consult your physician prior to beginning strength training. Once you start a program, maintain proper form and use proper technique while executing the movement to decrease risk for injury.

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