Do you want to reduce body fat, increase lean muscle mass, and burn calories more efficiently? Add strength training to your exercise regimen. Lean muscle mass decreases with age and strength training helps you offset this loss. According to Mayo Health, strength training can also help:
- Increase bone density and reduce risk of osteoporosis
- Lose or manage weight
- Improve balance and protect joints from injury
- Reduce signs and symptoms of depression, arthritis, back pain, heart disease, and diabetes
- Improve thinking and learning skills
You may think you have to go to a gym to practice strength training. It’s true that if you want to use weight machines or cable suspension training, such as TRX, a gym will have a variety of equipment. However, you also have options at home:
- Barbells, dumbbells, medicine balls, and kettle balls: Look for sales at a sporting goods store, online, many department stores, or at local discount store, such as Ocean State Job Lot.
- Resistance tubes: These are inexpensive, lightweight, and easy to pack. A sporting goods store or online is generally the best bet to access a variety of options.
- Body weight: Try a no-cost route by using your body weight for strength training. Pushups, pullups, planks, lunges, and squats are all examples. Check out YouTube and other online resources for ideas and routines.
To convert strength training to steps for the Walking Challenge, see the conversion chart.
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