HealthWorks! Healthy Living Series: Strength Training | Cincinnati Children's

HealthWorks! Healthy Living Series: Strength Training | Cincinnati Children's
HealthWorks! Healthy Living Series: Strength Training
by The Center for Better Health and Nutrition/HealthWorks! at Cincinnati Children’s

Bekah Moorhead, Exercise Physiologist: “I’m here to talk about strength training. We’ll be discussing the benefits of strength training, reps and sets recommendations, body weight exercises and going over proper form and safety precautions.”

“Strength training helps increase skeletal muscle mass, resting metabolism, bone strength and helps improve balance and coordination.”

“Benefits from strength training occur in as little as to to three 20-to-30-minute training sessions a week. For strength training, we suggest focusing on muscular endurance. What that means is low to moderate weight and more or higher repetition. Make sure the last one to two repetitions are very challenging but not compromising form. Make sure to mix up upper body and lower body, not doing back-to-back days of the same body part.”

“On the days you aren’t strength training, be sure to aim for more aerobic activity, like going on a walk or riding your bike.”

“Strength training doesn’t always mean using weight machines or free weights. You can also do different body weight exercises. You can add in resistance bands or a stability ball to make them more challenging.”

“Strength training can also be done at home or in a gym.”

“Now, to talk about safety: It’s recommended to have someone nearby to supervise. It’s always a smart idea to start with light weight or even body weight exercises to begin.”

“As we move into proper form, always remember, proper form equals better results. Having proper form helps prevent injuries, and it helps you become more aware and target the correct muscle groups.”

“Here are a few things to remember: Make sure to breathe. Breathe out as you lift the weight, in as you release the weight. Keep your core engaged, pulling your belly button in to your spine, shoulders relaxed, standing tall, shoulders stacked over your hips. And keep your eyes and chin up.”

“Now that we’ve discussed safety and proper form, let’s start exercising.”

The funding for these videos was in part provided by Master Han and the Han’s White Tiger Tae Kwon Do Annual Break-A-Thon. Thank you!



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